- Start with the cables at the top. Use a rope attachment. Fall to a half kneeling position.
- Pull the metal piece in the middle of the rope to the bridge of your nose.
- Place the cable at shoulder height.
- Start with an overhand grip. As you pull your elbow back, rotate your palm until it faces upward.
- 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.
- Sit with hinged over position, dumbbells in hands, arms slightly bent, internally rotate shoulders.
- Raise dumbbells out to sides, squeeze rear delts.
- Lower weights, repeat for reps.
