Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the external rotation with cable, including tips, variations, and the muscle groups it targets.
Instructions
- Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. for best results.
- Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. for best results.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. for best results.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place. for best results.