Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you sign up for Outside+.
Set Up: Adjust the seat so that your arms are parallel to the floor during the entire range of motion. Press your chest against the pad, reaching forward to grasp the handles with your palms facing each other. Your elbows should be bent slightly and kept that way throughout the execution of each rep. Retract your scapulae before starting and keep them retracted throughout the set.
Action: Leading with your elbows, not your wrists, pull the handles in an arc toward the rear as far as possible. At the rear, pause briefly, squeezing the rear deltoids, then slowly return to the starting position.
Tip: To correctly train the small rear shoulder muscle, avoid dropping your elbows as you rep.