| Dumbell would work nicely, it rotates the shoulders in and will cause less injury.
My Chiro has me doing something on the pulldown maching.
Stand in front of it, use a wide grip, keep elbos strait and pull the weight down in front of you to your hip area.
Use very light weight to work the secondary muscles using heavy weight will make the primary muscles overtake the secondary muscles and you wont to target the secondary ones not primary ones.
10-20 reps a couple of times a week, that is it.
Some rotator work would not be a bad idea either. |