Place a flat bench in the middle of a cable crossover apparatus. Lie on your back on the bench while holding D-handles attached to the high cable pulleys. Each hand should be holding the handle attached to the cable on the opposite side of the body so that the cables are crossed as you hold them in a neutral grip (palms facing each other) over your chest. Contract your rear delts and middle traps to pull your arms down and out to your sides while maintaining a slight bend in your elbows. Your hands should be parallel with your shoulders in the bottom position. Hold the bottom position for a second as you contract your rear deltoids and middle traps as hard as possible until you return the handles to the start position. Repeat for reps in this manner.
