An isolation exercise to develop the deltoids.
This exercise works the rear deltoids mainly.
Sit down on a bench placed in the middle of two low pulleys and bend forwards.
Grasp the left pulley with the right hand and the right pulley with the left. The pulleys should run under the bench.
Your chest should almost lie on your thighs.
Keep your back straight.
Lift your arms to the sides until your arms get slightly above shoulder level.
Pause for 1-2 seconds at the top and slowly return to the starting position.
Do not swing your torso and keep your back straight.
Do not try to push the pulley up - you risk hurting your ligaments.