Cable External Shoulder Rotation
Stand sideways to a cable machine, grasping the handle with the arm furthest from the machine. Set the pulley to elbow height. Keep your elbow bent at 90 degrees and tucked close to your side, forearm across your body.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- infraspinatus
- teres minor
Secondary muscles
- posterior deltoid
Target muscles
- shoulder
How to perform
- 1
Stand sideways to a cable machine, grasping the handle with the arm furthest from the machine. Set the pulley to elbow height.
- 2
Keep your elbow bent at 90 degrees and tucked close to your side, forearm across your body.
- 3
Initiate the movement by rotating your forearm outwards, pulling the cable away from your body.
- 4
Continue rotating until your forearm is parallel with your torso or slightly past, maintaining your elbow position.
- 5
Slowly and controlled, return the forearm to the starting position, resisting the pull of the cable.
- 6
Complete all repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
