External shoulder rotation with a cable machine seated

Move the shoulder through a comfortable range while keeping the elbow and shoulder blade stable when the variation requires it. Control the return phase especially carefully. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders and hands and wrists; match resistance and range to a intermediate level and never force a painful repetition. Keep resistance continuous and avoid letting the cable or band suddenly go slack.