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Cable External Rotation At 90 Degrees

1 - Set a cable pulley to about shoulder height and attach a single handle.
2 - Stand facing the cable machine and hold the handle with the working arm abducted to 90 degrees, elbow bent to 90 degrees, and upper arm parallel to the floor.
3 - Brace your core, keep your chest tall, and gently set your shoulder blade back and down without shrugging.
4 - Start with your forearm angled forward, then rotate your shoulder to move your hand upward and backward while keeping your elbow fixed at shoulder height.
5 - Pause briefly when your forearm is near vertical or when you reach your comfortable end range without pain.
6 - Slowly return to the starting position under control, maintaining the 90-degree elbow bend and stable shoulder position.
7 - Repeat for the desired number of repetitions, using a light weight and smooth, controlled motion.

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