What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Cable Shoulder External Rotation
Primary Equipment
Dual cable pulley machine
Dual cable pulley machine
Instructions
- Stand next to the pulley and hold the handle at abdomen height with one hand.
- Keep the forearm and arm in an L position, with 90 degrees between them and the arm close and fixed to the chest.
- Start the movement with the forearm facing the abdomen.
- Rotate the forearm outward as far as possible from the abdomen.
- Slowly return the arm to the starting position and repeat.
Tips
- Avoid bending or overextending the lower back and keep the torso stable.
- Retract the scapula (shoulder blades) towards the spine.
- Keep the movement slow and controlled, avoiding sudden or compensatory movements.
- Keep your arm fixed and still against your chest during the movement.
Target Muscle
Primary
