Rotator Cuff – External
As with the internal rotator-cuff exercise, this exercise helps prevent injuries to the shoulder girdle, and is extremely effective. It works the external layer of rotator-cuff muscles beneath the shoulder muscles. Doing this exercise is an ideal way of finishing a shoulder workout or a rehab routine. In conjunction with the internal rotator cuff-exercise it plays an important part in the wind-up of a shoulder workout or rehab routine.
STEP 1. Stand facing away from the cable machine, take up the handle, keep your forearm parallel to the floor, and fix your elbow in to the side of your body.
STEP 2. Rotate your upper arm out, bring your forearm away from your body and out, away from the midline.
STEP 3. Take the handle out to the side as much as possible within your own range of motion, and hold for a second before bringing it back in toward your navel.