Pendulum 3-Way Row
An important movement in a workout program to assist in avoiding undue stress on the rotator cuff during activity is training the scapulohumeral musculature. Scapula movement and its motion is for the optimal position of the glenohumeral joint.
On the Pendulum 3-Way Row assume an overhand grip and let the arms fully extend. As the weight is being pulled back finish with the elbows down and inward toward the center of the back. At the end of the movement pause the weight squeezing the shoulder blades together toward the spine making sure they are fully retracted before initiating the return. When you return the weight to the starting position fully extend the arms into a protracted position so the scapula rotates upwards.