Napra

External Rotation with Cable

StrengthBeginner Shoulders Cable crossover / functional trainerCable / pulley
External Rotation with Cable, step 1
1. (Top view) Stand side-on to a pulley at elbow height; hold it with the far hand, elbow at 90° tucked to your side, forearm across your belly.
External Rotation with Cable, step 2
2. Rotate your forearm outward while your elbow stays against your side; return slowly.

How to do it

  1. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
  2. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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