Bulletproof your cuff with this rotation drill.
Go light and keep the elbows fixed at shoulder height. This is rotation, not a press.
With the elbows held at shoulder height, rotating the forearms from parallel to vertical trains the small external rotators of the shoulder through a range they almost never see under load. That rotation strength is what keeps the joint stable when you press and pull heavy elsewhere in the programme. It is prehab that earns its slot in warm-ups and accessory blocks, done light and done strictly.
Lighter than feels respectable, often 2 to 5 kilograms. The rotators are small muscles and momentum ruins the drill instantly, so if you cannot pause with forearms vertical, drop down.
They shine in warm-ups before pressing days, or as a finisher on upper days. Two or three light, strict sets is enough. They are seasoning, not the main course.
The weight is too heavy or you are rushing. The elbows must stay parked at shoulder height with the 90-degree bend fixed, only the forearms rotate. Slow down, go lighter, and treat the elbow position as the whole exercise.
