- Attach a rope to a pulley station set at about chest level - Grab both ends of the rope with an overhand grip - With arms
completely outstretched, step back and bend the knees slightly or even better, kneel on one leg - Retract the scapula, squeeze the rotator cuff muscles and pull the weight towards your face - Externally rotate your hands so the knuckles are facing the ceiling - Hold for one second, then slowly return to the original position