Position the cables at head height and attach a single handle on each side or use only the cables. Stand in the middle of the cable towers and grasp the handles crosswise (left hand on the right handle, right hand on the left handle).
2
Hold your arms in front of your body so that they are parallel to the floor. Hold the handles in a neutral grip (palms facing inwards) and keep your arms almost fully extended.
3
Move your arms sideways backwards until your back shoulder is fully contracted. Your arms remain almost fully extended and are now spread out 90° to the side of your body. Hold the position briefly and exhale.
4
Move your arms forward slowly and in a controlled manner until they are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise. As you move your arms forward, your shoulders should also move forward so that you feel a slight stretch in your back shoulder. Your arms should remain almost fully extended throughout the exercise. As you bring your arms back, imagine that you are pushing your elbows back.
Note: It is not a mistake if you bring your shoulder blades together at the back as you return. This trains the trapezius and does not put less strain on the back of the shoulder.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
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