you're trying to pull the rope apart and a good form key for this is to imagine that you're hitting a back double bicep pose on each rep pause briefly in the fully contracted position and really focus on squeezing your rear delts and upper back and then return back to the starting position and just like with lateral raises go for a more controlled more focused movement and really think about the muscles you're trying to activate here and also if you find the weight that you're using here is heavy enough that it's actually pulling your body forward and you can't get proper leverage then what I do is just put a box or a platform of some kind on the floor right up against the cable machine and then with one leg pressing into the box and the other leg back so like I mentioned for most average lifters the combination of horizontal and vertical pressing lateral raises face pulls and rowing movements for back that should be enough for complete shoulder development but if you do want to add some more exercise variety and really hone in on the delts because you're more of an intermediate or advanced lifter or if it's just a lagging area and something you really want to build up further to other really good shoulder exercises that you can include would be an upright row for the lateral head and/or a lateral raise for the posterior head for upright rows I'd recommend doing them using either a pair of dumbbells to cable attachments like you see here or a rope attachment because regular upright rows with a straight bar will lock your wrists into an unnatural position that can lead to injury over time and you also want to make sure to only pull the weight up to about chest height so that your elbows are no higher than your shoulders because if you pull the weight all the way up to your neck like most people do that's really hard on the shoulder joints and can really put stress on them over time so as long as you make those two form modifications upright rows are another good shoulder exercise that you can include to hit the lateral head and then lastly would be a rear lateral raise to directly isolate the posterior head so you can either do a regular bent over lateral raise a reverse fly from an upright position using cables or you can also use a PEC deck the bent over rear lateral raise can be done using dumbbells or a cable but just like with the standing lateral raises I would suggest going with the cable variation if you can because dumbbells don't really give you much tension in the bottom half of the exercise and they only really hit your rear delts toward the mid and top half of the range either variation is still going to be effective but if you do have cables available then you'll definitely feel the difference by using the cable version so just start off in a bent over position with your upper body just above parallel to the ground grab on to the cable using a single hand attachment with a neutral grip and from there let your shoulder hang forward slightly and keep your scapula flat rather than retracted and then just raise the cable out to your side until you feel a strong contraction in the rear delt and like I said you can also do this from a standing position in between a cable stand like you see here just grabbing right onto the cables without any attachments or you can also perform it using a reverse PEC tech machine if you have one available so that pretty much covers everything guys I
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