Pull with external rotation at shoulder height

Resisted exercise focusing on scapular retractors, middle and posterior deltoids and shoulder external rotators.

standing upright with knees slightly flexed in front of a cable weight machine, set the pulley height to about shoulder level
grasp two ends of a rope attachment fixed to the end of the cable
with the elbows at shoulder height, gently pull back in the horizontal plane, while external rotating the shoulders, which will bring your hands just above head height
maintain an upright posture, keeping the head, neck and back in a neutral position
return to the start position
repeat as needed

Exercise