🧍 Starting Position:

Assume a bilateral standing position (feet hip-width or shoulder-width apart).

🎬 Preparatory Stage:

Initiate Movement: Start the movement by rotating the chest and simultaneously pulling the arm towards the body's midline.

Tension Flow: Focus on feeling the tension transferring from the arms to the chest muscles and abdomen.

⚙️ Active Rotation of the Rib Cage:

Rotation Driver: Maintain tension in the arms (as if holding resistance) and use that tension to actively rotate the rib cage.

🎯 Arm Movement and Scapular Protraction:

Bring the arm towards the torso at shoulder level (like the end of a punch or row).

Ensure a full muscular contraction (of the chest/serratus anterior/back, depending on the direction of pull).

Execute active scapular protraction (pushing the shoulder blade forward and around the rib cage).

🔎 Proper Scapular Positioning:

Scapular Neutrality: Accompany all movements with proper neutral positioning of the scapulae during retraction/protraction.

Winged Scapula Check: A visible "winged scapula" (shoulder blade lifting off the back) during any phase of anterior displacement with external rotation is an indicator that control has been lost and the technique should be adjusted.

🔁 Repetition and Control:

Repetition: Repeat the full sequence for active rotation of the chest and scapular protraction.

Hold: Maintain the rotated chest position achieved before starting the next repetition or phase of movement.

Control and Fixation: Monitor the correctness of the movements and constantly control scapular protraction, maintaining tension throughout the exercise.