Cable Half Kneeling External Rotation Press

1. Setup:
- Attach a handle to the low pulley of the cable machine.
- Adjust the weight on the machine to a level that is manageable for you.

2. Positioning:
- Kneel on the floor with one knee down (this will be your back knee) and the opposite foot flat on the ground in front of you (this will be your front leg).
- Your front knee should be at a 90-degree angle, and your back leg should be lowered with your toes pointed.
- Ensure your torso is upright and stable.

3. Grip:
- With your opposite hand (to the knee that is down), grab the handle attached to the cable pulley.
- Start with the handle close to your body at around your waist level, and your elbow bent at 90 degrees.

4. Movement:
- Begin the movement by rotating your shoulder and extending your arm upward, pressing the handle away from your body.
- As you press, ensure that your elbow remains above your shoulder and that your wrist is straight.
- Focus on engaging your core to maintain stability throughout the movement.

5. Return:
- Slowly reverse the movement, bringing the handle back to the starting position while maintaining control.
- Make sure to keep your elbow at the same angle as you return to the starting position.

6. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, ensuring you switch sides to work both arms.

Tips:
- Keep your movements smooth and controlled to avoid injury.
- Maintain a strong and stable core to support your spine.
- Adjust the weight as necessary to complete the reps with proper form.