Attach a handle to a cable machine at elbow height. Stand with your side facing the machine, holding the handle with the hand farthest from the machine.
Execution
Bend your elbow to 90 degrees with the upper arm parallel to the floor. Rotate your forearm outward, maintaining the elbow at 90 degrees. Pause at the top, then slowly return to the starting position. Repeat and switch arms.
Equipment required
Machine, Hand Grip
Target muscles
Shoulders
More Detailed Information
Cable External Shoulder Rotation (Horizontal)
How to Do
Setup: Attach a handle to a cable machine at elbow height. Stand with your side facing the machine, holding the handle with the hand farthest from the machine.
Position: Bend your elbow to 90 degrees, keeping your upper arm parallel to the floor, and your forearm pointing towards the cable.
Rotate: Exhale and rotate your forearm outward, moving the handle away from your body while maintaining the elbow at 90 degrees. Keep the upper arm stationary.
Pause and Return: Hold the extended position briefly, then slowly return the handle back to the starting position with control.
Repeat: Perform the desired number of repetitions, then switch arms.
Benefits
The Cable External Shoulder Rotation works the external rotators of the shoulder, especially the infraspinatus and teres minor muscles. It enhances shoulder stability, which is crucial for overhead and rotational movements. This exercise also helps prevent shoulder injuries by strengthening the rotator cuff, improving posture, and increasing the overall function of the shoulder joint.
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