Shoulder ER IR

Start:  Anchor cable at elbow height.  Top – Stand with cable at side.  Grab cable with arm furthest away from cable.  Bend elbow to 90 degrees, internally rotate arm so hand starts across stomach.  Place a towel roll between arm and body.  Bottom – Stand with cable at side.  Grab cable with arm closest to cable.  Bend elbow at 90 degrees, externally rotate arm so hand starts away from body.  Place a towel roll between arm and body.

Movement:  Top - Squeeze towel between arm and body.  Externally rotate shoulder so your hand moves away from your body.  Bottom – Squeeze towel between arm and body.  Internally rotate shoulder so your hand moves toward your stomach.

Finish:  Top - Arm is in full external rotation so hand is out to side.  Elbow is at 90 degrees and the towel is still squeezed between your arm and body.  Bottom – Arm is in full internal rotation so hand is across stomach.  Elbow is at 90 degrees and the towel is still squeezed between your arm and body.