Shoulder rotation, Rotator cuff

Primary muscles worked are the shoulders

Starting from the low pulley and rotating upwards

Connect the single handle to the low split weight pulley. Keep your elbow in 90 degree and your upper arm parallel to the floor. Lift the weight by rotating your shoulder backwards until your fore arm is pointing straight up. Lower the weight to the start position. Keep your elbow in the same position during the entire exercise. When you have finished your reps repeat with your other arm.

Starting from the high pulley and rotating down wards

Connect the single handle to the top split weight pulley. Position your self with your body facing away from the machine. Keep your elbow in 90 degree and your fore arm pointing straight up. Lift the weight by rotating your shoulder forward until your fore arm is parallel to the floor. Lower the weight to the start position. Keep your elbow in the same position during the entire exercise. When you have finished your reps repeat with your other arm.