Upright Upward External Rotation – Cable

  1. Adjust the pulley on a cable machine to sternum-level and attach a handle to it.
  2. Stand facing the machine, feet shoulder-width apart.
  3. Grab the handle with one hand, palm facing down, keeping your upper arm parallel to the ground and your forearm pointing towards the pulley, also parallel to the ground. This is your starting position.
  4. Begin to rotate your arm at the shoulder, moving your hand upward and backwards, keeping the upper arm stable and parallel to the ground throughout the movement.
  5. Continue the rotation until your forearm is pointing straight up, perpendicular to the ground, maintaining a 90-degree angle at your elbow.
  6. Lower the handle back down to the starting position in a controlled manner.
  7. Complete the desired number of repetitions before switching arms to perform the exercise on the opposite side.

Primary Muscles

  • Rotator Cuff - Back

Results

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Date Reps Resis. RPE

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