Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with your side to an elbow-height pulley, holding the stirrup with your far arm.Lock your elbow by your side and position your forearm across your belly. Your arm should be bent at a 90-degree angle.Keeping your elbow locked to your side, exhale as you pull the cable away from your body by externally rotating your shoulder.Hold for a count of two.Inhale as you return your forearm to the starting position.Repeat for the desired number of repetitions.Repeat with your opposite arm.
Keep your elbow bent at 90° and locked to your side (use a towel to check).Focus on slow, controlled movement to target the infraspinatus and teres minor. Include this exercise to balance overtrained internal rotators and protect your shoulders.
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