11) Seated one arm cross cable laterals

Though at first glance it might seem similar, this exercise is quite a bit different from standing cross cable laterals. Because of the seated position and because the movement will be done in a front-to-the back type of arc motion it will mainly target the rear deltoids.
The subject has to sit down on a low exercise-bench reach forth and across the front of his/her body to grab the handle. Then, he/she pulls it backwards keeping the arm as straight as possible until he reaches the top of the movement.
Extra considerations: - the body needs to stay completely still during the exercise.