Half Kneeling Cable External Rotation

How to Do:

1. Set Up: Attach a handle to the low pulley on a cable machine. Kneel on one knee (right or left) while the opposite foot is placed flat on the floor in front of you, forming a 90-degree angle at both the hip and knee.
2. Grip the Handle: Grab the cable handle with the hand on the side of the knee that's down. Keep your elbow bent at 90 degrees and close to your body, with your forearm pointing across your torso.
3. External Rotation: Exhale and rotate your forearm upward, keeping your elbow fixed and bent at 90 degrees. Focus on the external rotation coming from the shoulder, not the forearm.
4. Top Position: Pause briefly at the top of the movement when your forearm is parallel to the floor.
5. Return: Slowly reverse the movement, bringing your forearm back toward your body in a controlled manner.
6. Repeat: Perform for the desired number of repetitions, then switch sides.

Benefits:

This exercise targets the external rotators of the shoulder, specifically the infraspinatus and teres minor. It improves shoulder stability, mobility, and strength, which can enhance performance in overhead lifts and reduce the risk of shoulder injuries. The half-kneeling position also engages your core for added stability, making it a great exercise for shoulder health and overall functional strength.