Machine External Rotation
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Muscles worked
- High load
- Rotator cuff
- Low load
- Delts · Rear
Primary muscles
Secondary muscles
How to do it
Adjust the shoulder-rotation machine so its pivot aligns with your shoulder and your elbow rests on the pad. With a light load, rotate your forearm outward through a controlled range, then return slowly. Keep your upper arm and torso still.
Form cues
- Keep your elbow against the pad.
- Rotate without turning your torso.
- Use a controlled range.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.