IR Statue of Liberty

Start with your right side facing a cable machine and hold the  cable handle in your right hand. Start with the forearm across your body and elbow bent to 90 degrees. While keeping your elbow pinned to your side, externally rotate your shoulder so that your fist faces forward. Then raise your arm until your elbow is even with your shoulder level and pointing in front of you. Then slowly rotate your body away from the cable machine while holding your arm in the same position. Slowly reverse the movement all the way back to the start.