Cable Shoulder 90 Degrees External Rotation

Standing facing a cable at shoulder height with the upper arm raised to 90°, rotate the forearm from pointing at the pulley to pointing up; the cable loads the turn the whole way.

How to do it

Setup

Facing the pulley set at shoulder height, handle in one hand, upper arm out to the side at shoulder height, elbow bent to 90°, forearm forward.

Steps

Rotate the forearm up until it points at the ceiling.
Keep the elbow at shoulder height and still.
Return the forearm toward the pulley slowly.

Common mistakes

Elbow drifting forward or down: it stays out at shoulder height. Arching back to finish: ribs down, trunk still. Stack jerking the arm forward: lighter, and a slow return.

Breathing

Exhale rotating up, inhale returning.