Sit or stand facing a cable row machine or with a resistance band anchored in front.

Hold the handle(s) with arms extended straight forward at chest height.

Keep arms straight and initiate movement by squeezing shoulder blades together (retraction).

Focus on moving only the shoulder blades, not bending the elbows.

Hold the retracted position briefly.

Slowly allow shoulder blades to protract (move apart) back to the starting position.

Repeat for desired repetitions.