Description
Controlled external rotation to strengthen shoulder stability.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural path.
- Keep your elbow braced close to your torso.
- Keep your shoulders low and chest open.
- Align your wrist with your forearm.
02 · Execution
Perform the rep
- Rotate your forearm outward without moving your elbow.
- Contract briefly at the end of the range.
- Return slowly to the neutral position.
- Maintain continuous tension and control the return into the stretch.
Technique cue
Fixed elbow and slow, controlled rotation.
Common mistakes- moving the elbow away from the body
- raising the shoulder
- forcing the range
- returning too quickly
- letting the load pull back suddenly
Safety notes
Risks of poor execution
- Forcing the range can overload the shoulder.