This movement is performed in a bent-over standing position. You will need access to
cables from a machine, otherwise use dumbbells.
Stand between two cables which are attached at the floor level. Keep a wide stance
to keep balance. Grasp a handle in each hand; your left hand holding the right cable
and your right hand holding the left cable. This will cross your hands in front of
you. Bend forward.
You may also do this one arm at a time as depicted in the pictures above.
Now keeping a strict form, pull each cable simultaneously straight out to your
Hold for 1-2 seconds and release back to starting position.
This is an excellent movement for isolating the rear deltoids. Once again, this is a
movement which really isolates the muscle at work, so be sure to use a slow and
control method of execution. Once again, DO NOT swing the weight up.