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  • Cable Rope Face Pulls

    Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground.
    Pull your hands back to both sides of your head and hold the position.
    Slowly return weight to starting position. Repeat.

  • Cable High Single Arm Rear Delt Fly

    Use a handle attachment or no attachment at all. The cable should be set to the top.
    Walk a few steps away with the cable coming from the opposing side of the working arm.
    From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.

  • Cable Single Arm Rear Delt Row

    Use a handle attachment, grab with an overhand grip and take a position with the cable crossing your body.
    Pull your elbows back while flaring your elbows outward.

  • Cable Supinating Row

    Place the cable at shoulder height.
    Start with an overhand grip. As you pull your elbow back, rotate your palm until it faces upward.
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