1. Attach a handle to a low pulley on a cable machine and set the appropriate weight.
2. Kneel next to the machine with one knee on the ground (the side closest to the machine) and the other leg positioned at a 90-degree angle for support.
3. Grasp the handle with the hand that's farthest from the machine, keeping your elbow at a 90-degree angle close to your side.
4. While maintaining a stable torso and keeping your elbow tucked into your side, rotate your arm outward, pulling the handle away from the machine.
5. Continue rotating your arm until your hand is in line with your shoulder or as far as your range of motion allows comfortably without displacing your elbow.
6. Slowly return the handle to the starting position, controlling the weight with your shoulder and rotator cuff muscles.
7. Perform the desired number of repetitions, then switch sides and repeat with the opposite arm.
Tips: Engage your core and keep your spine neutral throughout the movement. Focus on using your shoulder muscles to rotate your arm rather than using momentum. Adjust the weight so that each repetition can be performed with good form and without pain. Breathe out as you rotate your arm outward and inhale as you return to the starting position. If you feel any pain or discomfort in your shoulder joint, decrease the weight or consult a professional for guidance on proper form.
---
