An exercise that uses a cable machine to work the small muscles of the shoulder responsible for rotation.
- +Strengthens the rotator cuff muscles
- +Adjustable resistance
- +Can help prevent shoulder injuries
- –Can strain shoulders if not done incorrectly
- –Not a muscle-building exercise
This exercise targets:
Shoulders
Rotator Cuff
Rear Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the cable to elbow height; attach a single handle
- Stand sideways, working arm farthest from the stack
- Hold the handle across your belly, elbow bent 90°, tucked to your side (towel under elbow helps)
- Brace your core; keep shoulder down and back, wrist neutral
- Rotate your forearm outward, pivoting only at the elbow
- Stop before your shoulder rolls forward or you lose elbow contact
- Pause briefly, then return slowly with control
- Use a light weight; no trunk twisting or shrugging