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  • Cable Single Arm Internally Rotated High Reverse 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 arms. Internally rotate the shoulders.
    From there, your shoulder 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.

  • Cardio Band Reverse Fly Jacks

    Grab the band with a double overhand grip. Bring both feet outward while performing a little hop.
    As you hop, pull the band apart.

  • Dumbbell Shoulder External Rotation

    Sit on a bench with one foot on the bench.
    Place the elbow on the inside of your elbow and use it for leverage.
    Point your fist toward the wall andthen toward the ceiling. Rotating a total of 90 degrees.
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