The unsexy move that keeps your shoulders pressing for years.
Keep your elbow glued to your ribs and move only at the shoulder.
Standing side-on and rotating your far arm out against the cable trains the small external rotators at the back of your shoulder, the muscles that keep the ball of the joint centred while your delts and pecs do the loud work. One arm at a time, elbow welded to your side, forearm sweeping out, that's the entire job. It earns its place as the quiet insurance policy behind every heavy press you plan to do for the next decade.
Both slots work. A light set or two before pressing wakes the cuff up, heavier controlled sets at the end of a session train it properly, just don't fatigue it right before max-effort benching.
Here your elbow stays at your side, which is the easiest position to learn and load safely. The at-90 version lifts the elbow to shoulder height, training the cuff in an overhead, throwing-style position, graduate to that once this feels solid.
Whatever lets you do 12 to 15 slow reps per arm with the elbow never leaving your ribs, for most people that's one of the smallest pins on the stack. Heavy cuff work with body lean is just a bad row.
