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Comparable substituteCrab ReachesComparable substituteCable Standing External Shoulder Rotation
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Comparable substituteCable External Rotation
Comparable substituteBodyweight Standing Scapular External RotationOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Sit sideways to the cable with the working elbow bent to 90 degrees and held close to your ribs.
- 02Use a light load, keep your shoulder down, and support the elbow with a pad or towel if needed.
- 03Rotate your forearm inward across your abdomen while the upper arm stays fixed.
- 04Stop at the end of your pain-free range without twisting your torso or bending your wrist.
- 05Return the forearm slowly to the starting angle, complete the set, and then change sides.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteCrab ReachesComparable substituteCable Standing External Shoulder RotationComparable substituteKettlebell Pirate ShipsComparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteBodyweight Standing Scapular External RotationUse this exercise in a plan