Technique
- Face a cable machine with feet shoulder-width apart and with the machine pulley set all the way up.
- Grab the handle with one hand and place yourself sufficiently far for the cable to be under tension when your arm is fully extended and relaxed.
- While keeping your arm straight, push the handle down to bring your hand by your hips, then continue the circular motion towards the back and bring your hand up overhead, then forward to the starting position.
- Also perform the movement in the other direction.
- Either direction counts as one repetition.
Form tips
- Keep your body facing the cable machine and don’t arch or bend your back in any direction.
Logging: Weight used on one side. Work each side for the time indicated.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Serratus anterior
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
- Serratus anterior
Equipment
Appears in
Strength
Joint movements
trains stretches
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.