Reverse Flye: Grasp the handles and lean back away from the trainer’s attachment point so your weight is on your heels and your body is about 45 degrees to the floor. Allow your arms to extend in front of you. Squeeze your shoulder blades together and draw your arms back until they’re 90 degrees out to your sides. (Keep a slight bend in your elbows.) That’s one rep of the reverse flye. Perform five reps.
External Rotation: From the start position of the reverse flye, draw your upper arms back with your elbows bent 90 degrees and knuckles facing the ceiling. Your upper body should make a W shape. That’s one rep of the external rotation. Perform five reps.
Face Pull: From there, return to the starting position with arms extended and pull your hands to your forehead, twisting your palms to face in front of you as you pull. That’s one face pull. Perform five reps. All of the above equals one set.