1. Set up a cable machine with a single handle attachment at a low setting around hip height.
2. Stand perpendicular to the cable machine, keeping your feet shoulder-width apart for a stable stance.
3. Grasp the handle with the hand closest to the machine, using a neutral grip (palm facing in towards your body).
4. Keep your elbow tight to your side and bent at a 90-degree angle throughout the movement.
5. Exhale and rotate your arm outward, away from the cable machine, keeping your elbow stationary.
6. Move only at the shoulder joint, rotating the arm until it is in line with your body or as far as your shoulder flexibility allows without pain or discomfort.
7. Hold the position briefly at the end of your range of motion, ensuring you feel the tension in your rotator cuff and deltoid.
8. Inhale and slowly return the handle to the starting position in a controlled manner.
9. Perform the desired number of repetitions, and then switch sides to work the opposite shoulder.
Remember to keep your torso upright and avoid leaning or twisting your body during the exercise. Start with a light weight and focus on perfecting your form before progressing to heavier weights.
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