How to do it
Pin your shoulder blades down and back before each repetition.
- 1
Stand perpendicular to the cable machine with the handle at elbow height.
- 2
Grasp the handle with the hand farthest from the machine, elbow bent at 90 degrees.
- 3
Rotate your arm outward, keeping your elbow close to your side.
- 4
Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
Expert tip
Keep your elbow fixed at a 90-degree angle and close to your body to isolate the shoulder's external rotators.
Common mistakes
- ✕Rotating the torso toward the cable machine
- ✕Bending the wrist during the outward pull
- ✕Stopping short of full external rotation