Cable 90-Degree Shoulder External Rotation

1. Stand perpendicular to the cable machine with your feet shoulder-width apart. The machine should be to the side of the arm you're working.

2. Adjust the cable pulley to about the mid-level of your torso.

3. Attach a handle to the cable and select the appropriate weight for resistance.

4. Stand with the side you're working closer to the cable machine and grab the handle with the hand of that same side.

5. Bend your elbow to a 90-degree angle and keep your upper arm parallel to the ground, with your forearm pointing towards the cable machine.

6. Stabilize your core and keep your back straight throughout the movement.

7. Without moving your upper arm, rotate your forearm away from the machine, keeping the elbow bent at a 90-degree angle, until it is horizontal or slightly past horizontal to the floor. Your arm should rotate outwards around your shoulder.

8. Pause for a moment when you reach the end of your range of motion, then slowly return to the starting position.

9. Perform the desired number of repetitions, then repeat the exercise with the other arm.

10. Rest appropriately between sets.

Important Notes: Keep the movement controlled, avoiding any jerky motions or using momentum to complete the rotation. Do not let your upper arm move forwards or backwards during the exercise; it should stay still in a position parallel to the ground. Adjust the weight to a level that allows you to perform the exercise with good form, and without experiencing any pain or discomfort in the shoulder. It is beneficial to perform this exercise in front of a mirror to maintain good form.

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