Online Fitness Trainer, Exercise Programs & Workout Routines

Standing Cable, External Rotation

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Deltoids
Instructions: 
Attach a stirrup handle to a low-cable pulley. Grab it overhand, and make sure your hand is directly in front of the machine. Hold the handle at chest or shoulder level, with your upper arm parallel to the floor and your elbow bent 90 degrees. You want your hips and shoulders square to the cable machine, your back straight.

Your elbow stays bent 90 degrees, and the wrist on your working arm stays straight or back. Lower the weight along the same axis, switch arms, and repeat the set.

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