Exercise Database

1. Attach a rope to a pulley station set at about eye level.
2. Grasp both ends of the rope with a neutral grip
   • a pronated grip limits the degree of external rotation of the shoulder and can exacerbate issues for clients with internally rounded shoulders)
3. Step back so you’re supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.
4. Retract the scapulae (imagine trying to squeeze someone’s hand between your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.
5. As you near your face, externally rotate so your knuckles are facing the ceiling.
6. Hold for one second at the top position and slowly lower the weight.

Notes

1. This is not an exercise where the focus is on moving huge loads. Go with higher reps, a lighter load and proper form with each repetition.
2. If the attachment is too high, you will involve more downward rotation of the scapula. Most clients need additional work on upward rotation of the scapula, therefore keep the cable/band at head height for best results.