1 - Set the cable pulley to elbow height and attach a single handle. Stand sideways to the cable machine with your working arm closest to the machine.
2 - Grasp the handle with the hand furthest from the machine (or use the near hand for internal mechanics — here use the far hand for external rotation). Keep your elbow bent at 90 degrees and tucked against your side.
3 - Position your forearm across your abdomen as the starting position, with the cable pulling your arm inward.
4 - Keeping your elbow fixed against your side and bent at 90 degrees, rotate your forearm outward away from your body in a controlled arc.
5 - Rotate until your forearm is roughly perpendicular to your torso or as far as comfortable range of motion allows, squeezing the rotator cuff muscles at the end of the movement.
6 - Slowly return your forearm back to the starting position across your abdomen in a controlled manner, resisting the pull of the cable.
7 - Complete all reps on one side before switching to the other arm.
