Cable Upright Shoulder External Rotation

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Cable Upright Shoulder External Rotation

Instructions

Preparation

Stand facing low to medium height cable pulley. Grasp stirrup attachment and position bent elbow shoulder height out to side with forearm in line with cable.

Execution

Pull stirrup up and back as far as possible. Return by lowering stirrup to original position. Repeat. Continue with opposite arm.

Comments

Wrist may be kept straighter throughout movement than what is shown. Also, keep elbow at shoulder height and bent at right angle. Height of cable pulley is dependent upon:

Individual range of motion

  • Desired emphasis of resistance near specific range of motion.

    • Greatest relative resistance is at range of motion where cable is perpendicular to forearm.
      • Low pulley is hardest at beginning.
      • Pulley at height of elbow is hardest at end.
    • See Force Vectors.
    • See side view.
  • Classification

     Utility: Auxiliary
     Mechanics: Isolated
     Force: Pull

    Muscles

    Target

    Synergists

    Stabilizers

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