How to do: External Rotation with Cable

Step-by-step instructions

1. 1Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. 2Grasp 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.
3. 3With 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.
4. 4Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Photos & base instructions from the open-source Free Exercise DB (public domain).