A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Place a flat bench beneath the high pulley and attach a rope. Lie on your back with your feet supported on the floor.
Hold one rope end in each hand and begin with the arms extended toward the pulley.
Pull the rope toward the face, bending the elbows out to the sides and separating the rope ends without lifting the head.
Return the hands toward the pulley under control while the trunk stays supported.
Use a load that allows a smooth pull without shrugging or jerking.
Keep the head resting on the bench and the neck neutral.
Separate the rope ends as they approach the face; avoid striking yourself with the attachment.
Raising the head or arching the trunk to finish the pull.
Pulling the rope toward the abdomen instead of the face.
Shrugging, forcing shoulder rotation or letting the weight stack snap back.
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