Description
Controlled external rotation to reinforce shoulder stability.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural trajectory.
- Elbow placed close to the torso.
- Shoulders low, chest open.
- Wrist aligned with forearm.
02 · Execution
Perform the rep
- Turn your forearm outwards without moving your elbow.
- Pause for a short contraction at the end of range of motion.
- Slowly return to neutral position.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Fixed elbow, clean and slow rotation.
Common mistakes- elbow moving away from the body
- rising shoulder
- forced range of motion
- return too fast
- let the load return suddenly
Safety notes
Risks of poor execution
- Forced range of motion can overload the shoulder.