Targeted muscles: Lats, scapular region

• Kneel in front of crossover cable machine; cross arms and grasp opposite handles with each hand
• Without arching back, first retract shoulder blades, then pull elbows to side of body; straighten and externally rotate arms in fluid motion so thumbs point back
• Return to start position; repeat

The Word: "When you perform this drill, make sure to depress and retract (move down and together) your scapulas, and then extend your arms. This is the movement pattern that increases your bat speed."