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Cable Baseball Throw Rotators

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Warm up your rotator cuffs with this cable machine exercise that mimics the classic overhand baseball throw.

Muscles Worked
Shoulders (rotator cuffs)

Starting Position
Attach a single-handed cable attachment at chest height on a cable machine system. Stand facing away from the cable machine and hold the handle in one hand over your head, so that the tension in the cable feels like it is trying to pull your arm back behind the plane of your body. Stand with your legs approximately hip-width apart, or, for more support, in a staggered stance with your foot opposite the throwing hand in front of you (see Photo 1).

Exercise

  1. From the starting position, move your hand forward as if you are trying to throw the cable handle in an overhead throw. Keep your arm slightly bent at the elbow as you move your arm down in front of you, pivoting around the shoulder (see Photos 2 and 3).
  2. When your throwing arm is out perpendicular in front of you, reverse the motion and bring your arm back up to starting position, maintaining control as you go back (see Photo 4). Do 15 reps with one arm, then switch arms and do another 15 reps.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.