This exercise strengthens rear shoulder, upper and middle back.  This area is usually weaker because most do not focus on training the rear shoulder.  The weight does not need to be heavy, it is more important to use lighter weight and have proper form and technique.  Remember to warm up at least 5 minutes before weight training.  If your muscles aren’t warm, they’re more likely to sustain an injury.

• Attach a handle to each cable of a cable-cross machine and align handles just below shoulder height.
• Grasp the right handle with your left hand and left handle with your right hand, then stand about a foot away from the machine, facing it.  Feet hip-width apart, arms extended in front of you, right handle over left, palms facing in and elbows slightly bent.
• Keeping torso stable, draw your shoulder blades down and together, moving arms out and back in 2 counts, until handles are in line with shoulders, elbows slightly bent.
• Hold for 1 count, then return to starting position in 4 counts.  Complete repetitions.  Do 2-3 sets of 12-15 repetitions.

Tips on Form:  To isolate your middle-back muscles, imagine pinching a pencil between your shoulder blades as your arms move back.

For a good shoulder and neck stretch, tilt your head to one side, pressing opposite shoulder and arm toward the floor.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.