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Cable Seated External Rotation

Description

Preparation

  • Attach a single dumbell grip to a low pulley machine
  • Sit side on to the machine
  • With the hand furthest to machine grasp the handle with a vertical grip
  • The elbow should be above the hip and flexed to 90°
  • Allow the weights to pull the forearm across the body to opposite hip

Action

  • Without moving the elbow externally rotate the shoulder
  • Pull the handle as far as you can
  • The elbow should not be moved from above hip
  • The elbow should remain flexed to 90°

Return

  • Allow the weights to pull the attachment back to the starting position
Type: Strength
Duration: seconds per repitition
Frequency:
Repetitions:
Rest Periods:

Contra-Indication

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