Cable External Rotation

Start

Finish

How to do it

Stand side-on to a pulley set at elbow height, take the handle in the outside hand with the elbow bent 90 degrees and tucked to your side, and rotate the forearm out away from your body.

Muscles worked

Primary: shoulders · Also works: rotator cuff

Equipment

Cables

Common mistakes

• Standing too far from the stack so the cable drags the elbow forward off the ribs
• Loading enough weight that the torso rotates to help
• Letting the arm snap back on the return instead of controlling it

Variations

• Cable external rotation at 90 degrees of abduction
• Cable internal rotation facing the other way

Can't do this one? Swap it for

• Band External Rotation
• Side-Lying Dumbbell External Rotation
• Cable Face Pull With External Rotation

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders