Facepull

Attach a rope to a pulley station set at about chest level.

Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base.

Retract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back.

As you near your face, externally rotate so your knuckles are facing the ceiling.

Hold for one second at the top position and slowly lower.