Setup
Set cable pulleys to chest height with D-handles attached. Stand centered between the cables, grab the left handle with your right hand and right handle with your left hand so the cables cross in front of you, then step back until arms are extended with a slight bend at the elbows.
How to do it
- Pull both handles out to your sides in a wide arc, leading with your elbows and keeping them slightly bent throughout.
- Focus on squeezing your shoulder blades together as your arms reach shoulder height.
- Keep your chest up and core tight to prevent your torso from rotating or leaning forward.
- Control the return by resisting the weight as your hands come back to the starting crossed position.
- Maintain the same elbow angle throughout the movement without straightening or bending your arms.
Watch out for
- ✗Using momentum by swinging the torso back and forth instead of keeping it stable and isolating the rear delts.
- ✗Bending the elbows excessively during the pull, which turns the movement into a rowing motion and reduces rear delt activation.
- ✗Stopping the movement before the shoulder blades fully retract, limiting the range of motion and muscle engagement.