Cable Standing Shoulder External Rotation

Standing side-on to a cable at elbow height, turn the forearm out away from the body with the elbow pinned to the side; the rotator cuff works, not the arm.

How to do it

Setup

Standing side-on to the pulley set at elbow height, the handle in the far hand, elbow at the side and bent to 90°.

Steps

Rotate the forearm out away from the belly, elbow fixed at the side.
Turn it as far as the shoulder allows without the elbow leaving the side.
Return slowly across the belly.

Common mistakes

Elbow drifting away from the side: keep it pinned; a folded towel under it helps. Twisting the torso to move the handle: hips and chest face forward. A stack too heavy: this is small, light work.

Breathing

Exhale rotating out, inhale returning.