Cable Half Kneeling External Rotation
The raised-arm cable external rotation from a half-kneeling stance; with one knee down, the trunk has to stay square and still.
How to do it
Setup
Half-kneeling facing a pulley at shoulder height, handle in one hand, upper arm out at shoulder height, elbow bent to 90°.
Steps
- Rotate the forearm up until it is vertical.
- Keep the hips square and the front knee still.
- Return the forearm slowly toward the pulley.
Common mistakes
Twisting the trunk to finish: hips and chest stay square. Elbow sliding forward: keep it out to the side at shoulder height. Cable snapping the forearm down: control the return.
Breathing
Exhale rotating up, inhale returning.
