Videos
Instructions
- Set the cable pulley to elbow height and attach a single handle.
- Stand sideways to the machine with the working arm farthest from the pulley.
- Grasp the handle and position your elbow at 90 degrees, tucked close to your torso.
- Rotate your forearm outward for external rotation or inward for internal rotation, keeping the elbow stationary.
- Slowly return to the starting position and repeat for the desired reps.
Technical Tips
- Keep the elbow tight against your side to isolate the rotator cuff.
- Use a controlled motion to avoid momentum or swinging.
- Do not overload the cable—form and control are critical.
Breathing Tips
- Exhale during the rotation phase.
- Inhale when returning to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff tear
- Severe shoulder arthritis
- Post-operative shoulder conditions without clearance
L-Flys (External and Internal Rotation) are specialized cable exercises targeting the shoulder’s rotator cuff muscles. Designed to enhance shoulder stability, control, and resilience, they are particularly valuable for injury prevention and postural correction. By isolating the external and internal rotators, L-Flys help to balance shoulder strength and support complex upper body movements. Ideal for athletes, bodybuilders, and rehabilitation protocols, this exercise ensures long-term joint health and functional mobility. Incorporating L-Flys into your routine improves shoulder articulation, reduces injury risk, and promotes symmetrical muscle development—key for optimal upper body performance.
What muscles do L-Flys target?
L-Flys primarily target the shoulder muscles, specifically the rotator cuff group, including the rear and front deltoids depending on the rotation direction.
Can I use L-Flys to prevent shoulder injuries?
Yes, L-Flys are commonly used to strengthen the rotator cuff, which plays a critical role in shoulder joint stability and injury prevention.
Are L-Flys suitable for beginners?
L-Flys are more appropriate for intermediate users due to the precision and control required; beginners should start with lighter resistance and proper supervision.
How many reps should I do for L-Flys?
Perform 10–15 controlled reps per side, focusing on form over resistance to maximize muscle engagement and avoid strain.
Should L-Flys be done on both sides?
Yes, always perform L-Flys on both shoulders to maintain muscular balance and symmetrical joint support.