Stand with your feet set apart in front of and behind your body. Bend your back knee and lean back, creating a natural arch in your back. Place one arm on your hip. Raise your other arm to align it directly with the cable. Keep your elbow slightly bent and pointed out. Lightly grip a handle with your palm facing down.
With your arm slightly bent, contract your rhomboids and pull your shoulder blades together and down. Continue to squeeze your shoulder blades together while contracting your posterior deltoids. Pull your arm back, keeping it aligned with the cable until your elbow is almost straight out from your shoulder. Hold. Contract your rhomboids, midtrapezius, and posterior deltoids. Maintain a natural arch in your lower back, with your arm as relaxed a possible. Slowly return your arm to the starting position, keeping your scapulae retracted and tension in your posterior deltoids. Repeat.