Cable Half-Kneeling External Rotation Press
A one-arm cable row, turn and press from half-kneeling: the elbow rows to shoulder height, the forearm turns up, the hand presses overhead.
How to do it
Setup
Half-kneeling facing a cable set at shoulder height, one handle held on a straight arm, the free hand on the hip.
Steps
- Row the handle back until the elbow is bent to 90° at shoulder height.
- Hold the elbow there and turn the forearm up until it is vertical.
- Press the handle overhead to a straight arm.
- Reverse each stage back to the straight-arm start; switch sides after the set.
Common mistakes
Elbow dropping below the shoulder during the turn: keep it level. Leaning the torso back to press: stay tall over the down knee. A stack too heavy for the turn: the rotation sets the load; choose one it can finish.
Breathing
Exhale on the press, inhale lowering.
