- Fasten a rope handle in a high position on a cable pulley. Grip the ropes with an overhand grip, and take a step or two back.
- With elbows held high, pull the rope towards you by letting your upper arms move straight out towards your sides, while simultaneously rotating your forearms up.
- Return with control to the starting position, by letting your arms move forward again.
This exercise can be performed with an elastic band fastened in front of you, or with dumbbells while standing in a forward leaning position. Start with a light weight in this exercise, and prioritize form and muscle contact before weights.
- Rear Deltoid
- Rotator Cuff
- Middle Deltoid
Text and graphics from the StrengthLog app.