An excellent exercise for developing Mid/Lower Trapezius, Rhomboid, Posterior Deltoid, Infraspinatus and Teres Minor.
This exercise will help develop scapula stabilisation and strengthen the external rotators at the shoulder. As these are relatively small muscle groups start light and progress slowly.
Stand facing an adjustable pulley set at head height. Using a rope, grip it using a neutral grip, plams facing together, arms extended out in front if the face.
Ensure neutral spine throughout the movement and engage the core musculature.
Bend at the elbows bring the hands to the side of the face roughly inline with the ears.
Ensure the elbows move out to the side of the body, finishing inline with the shoulders. At the end position there should be a 90 between the trunk and the upper arm.
As you pull back concentrate on squeezing the shoulder blades together whilst trying to pull the elbows back as far as possible.
The exercise should performed with a controlled movement at all times.
Slowly allow the cable back to the start position and repeat for the desired number of reps.