SETUP: Move an upright bench 5-6 feet in front of a cable station, and set the pulleys slightly higher than the headrest of the bench. You won’t need handles on those cables for this one, instead we’ll grab the cable itself. Take an underhand-grip, making sure to get the left cable with your right hand, and the right cable with your left hand. Sit on the bench and pin your shoulders back to avoid rounding of the upper back.
LIFT: Move the weight by pulling your elbows and hands back towards your shoulders. The cables will cross over eachother. Squeeze your rear delts and upper back at the end of every rep.
TIP: Keeping your hands up means you’re hitting the rear delts & the rotator cuff. To nail this move, start using your thumbs as a guide – you should be unable to see them at the end of the rep.