Cable 90-Degree Internal Catch Rotation

Set a single cable pulley to shoulder height and attach a handle.

Stand sideways to the machine, holding the handle with your elbow bent at a 90-degree angle and your upper arm parallel to the floor.

Keep your elbow fixed in place and rotate your forearm inward toward your chest in a smooth arc.

Pause briefly when your hand reaches the front of your chest, feeling the contraction in your shoulder.

Slowly reverse the motion to return the handle to the starting position with control.