Cable External Rotation.

Make every rep count.

1. 01

   Set the cable pulley just above waist height and attach a single handle.

2. 02

   Stand sideways to the machine, grab the handle with the outside hand, and take a small step away so there’s light tension.

3. 03

   Pin your upper arm to your side (you can tuck a towel under your elbow) and bend the elbow to 90°, forearm in front of your body.

4. 04

   Keeping your wrist neutral and elbow fixed, rotate from the shoulder and pull the handle out and away from your torso until your forearm points more to the side. Don’t let the hand drop or the shoulder roll forward.

5. 05

   Pause briefly, then return slowly to the start with full control—no swinging.

6. 06

   Complete all reps, then switch sides.