Adjust the cable machine to waist level and grab the handle with the hand that's furthest from the machine, ensuring your arm is bent at a 90-degree angle and your elbow is close to your body.
Slowly rotate your forearm away from your body until it's parallel with the ground, keeping your elbow stationary and close to your side.
Hold this position for a moment, feeling the tension in your shoulder muscles.
Slowly return to the starting position, controlling the movement, and repeat the exercise for the desired number of repetitions.
Pro Tip
**Correct Posture**: Maintain a straight back and tight core throughout the exercise. Avoid bending or leaning, as this can lead to back strain and incorrect muscle targeting. **Slow and Controlled Movement**: When performing the external rotation, ensure you do it slowly and in a controlled manner. Jerky or quick movements can lead to injury and won't effectively target the muscles. **Right Elbow Placement**: Your elbow should be kept close to your body and bent at 90 degrees throughout the exercise. A common mistake is to let the elbow drift away from the body, which can lead to shoulder strain and ineffective exercise. **Avoid Overextending**: Do not rotate your arm beyond its natural range of motion. Overextending can lead to shoulder