Modified Bent-Over Duel Cable Low Pulley Shoulder Flye (3 sets of 10-15 reps)
Add this exercise to the end of a workout as a finisher. Position yourself as you would a normal low-cable flye by grasping the opposite pulleys with opposite hands. Keep your lower back arched, knees bent, and hips set back.
The exercise starts when your elbows have a 45-degree angle to your shoulder joint. Keep your arms in the same position and focus on driving that elbow up about 1-2 inches above your shoulder. Get a good squeeze at the top of the motion.
Low-Cable Face Pulls (3 sets of reps per pound)
Use a rope and attach it to the low part of a vertical adjustable cable rack. Stand about two feet from the attachment to get the correct angle for recruiting those traps. To use this exercise as a burner, don’t pause or rest at the top—keep the movement constant. This will get tough, but dig deep and finish.
Challenge yourself by picking a weight that’s heavy enough for you to be begging for the end of the set, but not so heavy that getting there requires cheating.
There are two terrible exercises listed here; the high pull and single arm upright row. Both put an immense biomechanical strain on the rotator cuff and could lead to impingement syndrome. Dont do them under any circumstances.