Cable Kneeling 90-Degree Shoulder External Rotati

Set the cable pulley to chest height and attach a single handle.

Kneel sideways to the machine on one knee, holding the handle with your outside arm bent at a 90-degree angle.

Keep your elbow level with your shoulder and your upper arm parallel to the floor.

Rotate your forearm upward and backward away from your body in a slow, controlled motion.

Pause briefly when your forearm is vertical, then return to the starting position with control.