External rotation of the shoulder to the cables 🆙

Synonyms

The Cable shoulder extrarotation exercise is also known as the L-shaped opening to the cables, Cable shoulder extrarotation

Type of Exercise

External rotation of the shoulder to the cables is a monoarticular / accessory exercise

variants

Shoulder external rotation with dumbbells while lying down

External rotation of the shoulder to the cables: Execution

The starting position sees the athlete standing upright with the back in his position of strength, the knees slightly flexed and the distance between the feet equal to or slightly greater than that of the shoulders. The arm to be trained is placed along the hips on the contracted dorsal. The elbow is flexed to 90 °. The hand holds the special handle with a neutral grip and is at the same height as the pulley of the machine. In the case of training the right limb, the athlete is placed facing forward (therefore not towards the machine, but at 90 ° with respect to it) with the left side towards the machine from which the cable with handle comes. The execution consists in extending the shoulder until the forearm is parallel to the cable, or until the forearm is on the same longitudinal plane on which the body also lies. The elbow is the hinge around which the forearm rotates which causes the handle in motion to draw an arc of a circle; for this reason the elbow can only rotate due to the external rotation of the shoulder, but it must never be moved from the initial position. The torso twist is considered cheating. Except in special cases, this exercise should be present in all training routines, as the extra shoulder rotation is essential to correctly perform basic exercises such as bench presses, slow forward, pull-ups. In addition, this exercise is essential for shoulder health for all practitioners of sports where an object has to be thrown or punched. If it is not possible to complete the exercise, i.e. to arrive with the forearm on the same longitudinal plane on which the body also lies, it is necessary to contact an operator in the sector to restore the mobility of the shoulder to prevent injuries and correct the inevitable. errors in the gestures mentioned above.