Standing Cable, External Rotation

Attach a stirrup handle to a low-cable pulley. Grab it overhand, and make sure your hand is directly in front of the machine. Hold the handle at chest or shoulder level, with your upper arm parallel to the floor and your elbow bent 90 degrees. You want your hips and shoulders square to the cable machine, your back straight.

Your elbow stays bent 90 degrees, and the wrist on your working arm stays straight or back. Lower the weight along the same axis, switch arms, and repeat the set.