- Hold band at shoulder height, arms straight.
- Pull hands apart, squeezing shoulder blades together.
- Return slowly, maintaining tension throughout.
- Lie facedown on a bench, holding dumbbells beneath your shoulders.
- Slightly bend your elbows and raise the dumbbells outward.
- Squeeze your rear shoulders when your arms reach approximately shoulder height.
- Lower the dumbbells slowly to the starting position.
- Stand perpendicular to the barbell and hinge forward with a staggered stance.
- Grip the barbell and pull your elbow outward toward shoulder height.
- Squeeze your rear shoulder without rotating your torso.
- Lower the barbell slowly until your arm is extended.
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