Standing External Rotation

Start: Attach a stirrup handle to the low pulley. Grab the handle with your nondominant hand and stand facing the weight stack, about a foot away. Lift your working arm into the finishing position of an upright row upper arm parallel to the floor and forearm pointing straight down.

Finish: Without allowing your upper arm to move up or down, rotate it so your forearm points toward the ceiling. Pause, then return to the starting position. Finish your set with that arm, then repeat with your other arm.

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