Cable Kneeling Shoulder External Rotation
The raised-arm external rotation with both arms at once, kneeling in front of two pulleys at shoulder height; the legs and hips are out of it and the trunk stays honest.
How to do it
Setup
Kneeling tall facing two pulleys at shoulder height, a handle in each hand, upper arms out at shoulder height, elbows bent to 90°, forearms toward the stacks.
Steps
- Turn both forearms up from the pulleys toward the ceiling.
- Hold the top with the elbows level.
- Let both forearms return toward the pulleys slowly.
Common mistakes
Sitting back on the heels mid-set: kneel tall, hips over the knees. Upper arms dropping below shoulder height: keep the elbows level. Arching the lower back to finish the turn: ribs down; only the forearms move.
Breathing
Exhale rotating up, inhale returning.
