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.

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.

2 Rotate your upper arm out, bring your forearm away from your body and out, away from the midline.

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.