Pulley Horizontal Shoulder Exorotation

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The pulley horizontal shoulder exorotation workout is designed to primarily engage the shoulders.

By using the pulley, this exercise targets the external rotators of the shoulder joint.

It helps improve shoulder stability and strength, promoting better posture and reducing the risk of injury.

While the pulley may indirectly engage some auxiliary muscles, its main focus is on the shoulders.

Stand with your feet shoulder-width apart, facing the pulley machine.
Grasp the handle with your right hand, palm facing down, and stand far enough away from the machine so that your arm is fully extended.
Keep your elbow slightly bent and your shoulder relaxed.
Engage your core and maintain a neutral spine throughout the exercise.
Without moving your upper body, slowly pull the handle towards your body by rotating your shoulder externally.
Pause for a moment at the end of the movement, feeling the contraction in your shoulder muscles.
Slowly return the handle to the starting position, maintaining control and resisting any momentum.

Keep your feet shoulder-width apart and stand with a slight bend in your knees, maintaining a strong and stable base for the exercise.
Hold the pulley handles with an overhand grip, ensuring your palms are facing down, and position your arms in front of your body at shoulder height.
Engage your core muscles by drawing your belly button towards your spine, creating a solid foundation to support your shoulders throughout the exercise.
Initiate the movement by externally rotating your shoulders, focusing on squeezing your shoulder blades together as you pull the handles away from your body.
Control the movement as you slowly return to the starting position, feeling the resistance in your shoulders and maintaining tension in the muscles throughout the entire range of motion.