45-degree Cable External Rotation
- Primary muscles
- Shoulders
- Secondary muscles
- Forearms
- Equipment
- Cable
- Movement pattern
- None
Steps
- 1 Stand sideways to the cable machine with your feet shoulder-width apart, setting the pulley to shoulder height.
- 2 Grab the single handle with the hand furthest from the machine, keeping your elbow bent at 90 degrees and tucked into your side.
- 3 Without moving your upper arm or elbow, rotate your forearm outwards, pulling the cable away from your body.
- 4 Continue rotating until your hand is pointing directly away from your body, feeling the contraction in your shoulder.
- 5 Slowly and with control, return your forearm to the starting position, resisting the pull of the cable.
