HOW: Begin by standing at a cable machine or resistance band set, facing away. Set the stack at about hip height. Taking the handles to shoulder height, find a rotation going towards the back of the body keeping the shoulder blades down to assume a “W” type of position with your arms. Begin to slowly punch the arms overhead. Once the elbows are in the plane of the ears, the motion is complete. Slowly return the arms in front of the body.
FEEL: You should feel the outside of the shoulders working at the rotator cuff. You should feel the inner bottom shoulder blades working at the lower trapezius.
COMPENSATION: Avoid shrugging the shoulders. Avoid letting the arms come straight up overhead.