Cable 90 Degrees Internal Rotation Catch

Back to a cable at shoulder height, the upper arm held out at 90° with the elbow bent, the forearm turns forward and down from vertical to level against the cable.

How to do it

Setup

Standing with the back to a cable set at shoulder height, the handle in the near hand, upper arm out at shoulder height, elbow bent 90°, forearm pointing up.

Steps

Turn the forearm forward and down until it is level.
Keep the elbow at shoulder height and out to the side.
Let the cable turn the forearm back up to vertical under control.

Common mistakes

Elbow dropping as the forearm turns: the upper arm stays level with the shoulder. Twisting the torso to help: the chest faces forward; only the shoulder rotates. Letting the cable snap the arm back: meet it and slow it down.

Breathing

Exhale turning down, inhale returning.