Why should I use a towel under my arm?

Placing a towel between your elbow and torso prevents you from using your deltoids to cheat, ensuring the rotator cuff performs the rotation.

How heavy should the weight be for this exercise?

This is a stabilizing movement for small muscles, so use light weights that allow for 12 to 20 controlled repetitions.

While it is a corrective move, these small muscles still require recovery; three to four times per week as part of a warm-up is usually sufficient.

Learn the correct technique for cable shoulder external rotations to improve rotator cuff strength and joint stability.

Set the cable pulley to elbow height and attach a single D-handle.
Stand perpendicular to the machine and grasp the handle with your far-side hand, tucking your elbow against your ribs.
Place a folded towel between your elbow and your side to ensure your arm remains tucked throughout the set.
Maintain a 90-degree bend in your elbow and rotate your forearm outward away from the machine as far as comfort allows.
Pause for a second at the peak of the contraction while keeping your shoulder blade retracted.
Slowly return the handle to the starting position across your midsection under full control.
Complete the desired repetitions for one arm before switching sides to maintain muscular balance.

Allowing the elbow to drift away from the torso during the rotation.
Using excessive weight that forces the torso to twist to complete the rep.
Moving through the repetition too quickly and losing tension on the rotator cuff.
Shrugging the shoulder upward toward the ear while under load.

Shoulders · Shoulders