Primary Muscle: Shoulders
Equipment: Cable
Level: Beginner
Purpose: To target the medial head of the deltoid muscle.
Execution: From a standing position, lean slightly backwards and grasp a handle attached the lower pulley cable and hold it behind your back. Keeping a slight bend in your elbows, lift your arm out and up through a semicircular arc. Lift with your elbow, keeping it higher than your wrist throughout the motion. Squeeze at the peak contraction before lowering the weight slowly to the start position. Remember, you want to maintain the slight backward lean so that you can bring the weight behind your back. Repeat the same motion for the other arm.