Cable Rotation
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The cable places a different emphasis on your rotator cuff and is a beginner-friendly way to strengthen these crucial muscles.

Internal Rotation 

1. Stand side on to a cable machine holding a D-Handle attached to the middle of the machine with your closest hand.

2.Keeping your elbow bent at 90 degrees, rotate your forearm across your body to pull the cable

3. Reverse the movement to return to the start.

     

 

External Rotation

Using the hand furthest from the machine works the muscles in the opposite direction for a strong and stable shoulder joint.

1. Stand side on to a cable machine holding a D-Handle attached to the middle of the machine with your furthest away hand.

2.Keeping your elbow bent at 90 degrees, rotate your forearm across and away from your body to pull the cable

3. Reverse the movement to return to the start.

 

    

 

Internal Dumbbell Rotation

Lying on your side allows you to work your rotator cuff safely and is an ideal warm-up move.

 

External Dumbbell Rotation

You should work your rotator cuff in both directions to ensure your shoulder joint is as strong and stable as possible.

 

Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

 

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