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Exercise Lab

External Shoulder Rotation

View Instructions

Equipment

  • Torque F5

Muscle Groups

  • Shoulders

Purposes

  • Rotator muscles of the shoulders.
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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Set doors wide, lock bench up and out of the way, adjust swivel pulleys to mid-abdominal height and set resistance.
  • Stand facing away from machine, perpendicular to swivel pulley, and grasp handle with hand farthest away from handle with palm in neutral.
  • Tuck elbow at side at 90° angle and slowly rotate hand horizontally outward from body around fixed pivot at elbow; return to start position and repeat.
  • After completing set with one hand, switch sides and repeat.

ProTip

  • Keep your torso straight and tall.

Mistakes

  • Leaning forward.
  • Not keeping your torso upright.