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  • Cable Seated Single Arm Face Pull

    Sit facing cable and hold handle with arm extended at shoulder height.
    Pull handle toward upper face while driving elbow outward and back.
    Squeeze rear delt, then return slowly, maintaining control.

  • Cable Standing Single Arm Cross Rear Delt Row

    Stand sideways to cable and hold handle across your body at opposite side.
    Pull handle outward and back, leading with elbow and keeping arm slightly bent.
    Squeeze rear delt at the end, then return slowly with control.

  • Band Single Arm Lateral Raise

    Stand on band and hold handle or loop at your side with slight elbow bend.
    Raise arm out to the side until shoulder height, keeping torso still.
    Lower slowly under control, maintaining constant tension on the delt.

  • Medicine Ball Thruster

    Hold medicine ball at chest with elbows tucked and feet shoulder-width.
    Squat down until thighs are parallel, keeping chest tall.
    Drive upward and press ball overhead in one smooth motion.
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