Gym alternative: Cable internal and external rotation exercises
Attach a horseshoe handle to the upper cable pulley and grasp the handle
with your right hand so that your right arm is alongside the cable tower.
Bend your arm so your forearm is in front of your body and parallel to the
floor, and your elbow rests against your side (see Figure 14-12). Pull the
handle across your body to lift the weight, and then slowly return your arm
to the starting position. This exercise is internal rotation.After you complete your reps, do external rotationwith your left rotator cuff:
Without changing position, hold the horseshoe handle in your left hand, so
your forearm is across your waist. Keeping your left elbow against your side,
pull the handle outward to lift the weight. To lower the weight, return to the
starting position. To complete internal and external rotation on both arms,
switch to the other side of the cable tower or turn your body around.Photograph by Sunstreak Productions, Inc.Dumbbell biceps curl
The dumbbell biceps curl targets your biceps, the muscles you rely on to
hold heavy objects and look buff in sleeveless shirts. Use caution if you have
lower-back or elbow problems.Getting set
Hold a dumbbell in each hand and stand with your feet as wide apart as
your hips. Let your arms hang down at your sides with your palms forward.
Pull your abdominals in, stand tall, and keep your knees slightly bent. (See
Figure 14-13a.)The exercise
Curl both arms upward until they’re in front of your shoulders (refer to
Figure 14-13b). Slowly lower the dumbbells back down.Figure 14-12:
Cable
internal and
external
rotation
exercises
target your
rotator-cuff
muscles.228 Part IV: Lift and Curl: Building a Stronger Bod with Weights