Cable Standing External Shoulder Rotation

How to perform it

Step-by-step instructions

1. 01Stand side-on with the working arm farthest from the pulley and bend that elbow to approximately 90 degrees.
2. 02Keep the elbow tucked against your side or supported by a small pad, and use a light resistance.
3. 03Rotate your forearm away from your abdomen while the upper arm and shoulder remain still.
4. 04Pause at your available external-rotation limit while your wrist stays neutral and your torso remains square.
5. 05Return the forearm inward slowly, complete the set, and then turn around to train the other shoulder.