Demo & instructions
Cable External Rotation
Also known as: Standing Cable External Rotation, Cable Shoulder External Rotation
Instructions
A light, controlled drill where the forearm swings outward like a gate while the elbow stays pinned at your side. It trains the small muscles at the back of the shoulder that turn the arm outward.
- Movement
- Rear shoulder
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–20 reps
Setup
- 1Set the pulley to elbow height and attach a single handle.
- 2Stand side-on to the machine and hold the handle in the hand farther from it.
- 3Bend that elbow to a right angle, tuck it against your ribs, and start with your forearm across your belly.
- 4Pick a very light weight; this movement needs far less load than you expect.
Execution
- 1Keeping your elbow against your side, rotate your forearm outward away from the machine.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
