Shoulder-In Rotation

Sit on the side of the lower pulley and grasp the handle of the machine in your hand. If it is possible to adjust the height of the block, then you can perform this exercise while sitting on a bench or standing. Your arm should be bent at a 90° angle, with your elbow pressed to your side, and your hand outward toward the handle. This will be your starting position. Pull the handle inward while rotating the arm at the shoulder joint. When moving, the elbow should remain motionless, and the palm should describe a semicircle. Also try not to move your hand up or down. Slowly return to the starting position. Caution: Do not use heavy weights in this exercise, as this increases the risk of injury to the rotator cuff.