E5 External rotation - shoulder
Select your weight. Adjust seat. Rotate lever arm and engage it in the position pointing forwards. Handhold is down.
Sit in machine and put upper arm in the elbow pad. Grip handhold below elbow pad. Your forearm should be at a right angle to your upper arm.
Rotate arm up and backwards. Hold briefly in the highest position. Slowly return to starting position. Repeat until a full movement is no longer possible.
Rotate seat, lever arm and handhold to other side. Train as described above.
Important: This exercise trains a very sensitive area. Make sure you move carefully and slowly. Keep your wrist straight, your back on the pad and your shoulder fixed.