Including the External Rotation with Pulley in your routine can bring many benefits to the muscles of the rotator cuff of the shoulders, let’s see how it is done!
What’s more, the External Pulley Rotation helps to avoid injuries. This is why we can say that this shoulder exercise is essential as a warm-up before any workout.
Now, it is important to clarify that you do not need to use a lot of weight to perform the external shoulder rotation exercise with the pulley machine since rotator cuffs cannot handle and control as much force as some larger muscle groups.
So, keep this in mind when setting the load, without more to say, let’s see how the exercise is performed correctly.
HOW TO PERFORM EXTERNAL ROTATION ON PULLEY?
- Stand sideways next to a pulley machine so that the cable is at waist height.
- Take the handle with your outer hand (thumbs up), forearm crossed and elbow securely fastened to your sides.
- The elbow should remain flexed at 90 degrees with your hand extending along the front of your torso.
- Stay away from the pulley point of origin until you feel the tension in your outer hand.
- While keeping your arm flexed and your elbow firmly attached to your waist, slowly move the handle out of your body (out and back, like an opening door) until your forearm is more or less perpendicular to your abdomen.
- Slowly return the handle to the starting position. Complete all the repetitions with this arm, and then switch arms, now looking in the opposite direction.
TIPS FOR EXTERNAL ROTATION ON PULLEYS
I repeat it again, keep the load low enough so as not to overexert yourself that damages your muscles.
Your hand moves in a horizontal arc with your forearm parallel to the floor. That’s why it’s good to keep your elbow fixed in place. Stay focused on moving the handle without changing the position of your elbow.
If you notice that you are moving your elbow or upper body, lower the load used.
If you have shoulder problems or a previous injury, be very careful with this exercise, although it might be best to avoid it altogether.