Stand inside a cable crossover with the handles attached to the high pulleys. Grasp the handles with a crossover grip. With your hands crossed in front of your face, keep your knees bent, back straight, and arms down in a wide arcing motion until your elbows slightly pass your torso. Pause for a second and then return the weight to the starting position.
Stand in front of a cable station with a straight bar attached to the low pulley. Bend over at the waist with your knees bent and back straight as your grasp the bar with a pronated, shoulder-width grip and pull the bar up until it touches your torso. Pause, lower, and repeat. Using a pronated grip with your elbows out away from your body will target the scapular retractors more, while a supinated grip with your elbows held in close will lead to greater lat and biceps involvement.