Cable External Shoulder Rotation
Cable external shoulder rotation isolates the rotator cuff to build shoulder stability and prevent injuries; commonly used in rehab, warm-ups, and shoulder health programs.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
4/10Mid Traps
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand sideways to a cable machine with the pulley at elbow height and a single handle attached. Grip the handle with the far hand, elbow bent at 90 degrees and tucked to your side, forearm across your body.
- Engage your core and keep your torso stable.
- Exhale and rotate your shoulder to pull the handle outward, keeping your elbow fixed at your side.
- Pause briefly when your forearm is perpendicular to your body.
- Inhale and slowly return the handle across your body to the start position.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Elbow glued to side
- Rotate from shoulder only
- Keep forearm parallel to ground
- No shrugging
- Core tight
Breathing
Inhale during the return to starting position; exhale as you rotate outward.
Tempo
2-1-2
Range of Motion
Rotate from forearm across the body to perpendicular away, with elbow fixed at side and no torso movement.
Safety
Safety Notes
- Use light weight only
- Stop if shoulder pain occurs
- Avoid if acute rotator cuff injury
- Consult professional for rehab
- Maintain strict form to prevent strain
Spotting
Spotting not required; focus on self-controlled movement with light loads.
Common Mistakes
- Using momentum to swing
- Allowing elbow to flare out
- Twisting torso
- Shrugging shoulders
- Incomplete range
When to Avoid
- Rotator cuff tears
- Shoulder tendonitis
- Frozen shoulder
- Recent shoulder surgery
- Acute impingement
Flexibility Needed
- Adequate shoulder external rotation ROM
- Scapular stability
Build Up First
- Basic posture awareness
- Familiarity with cable machines
Also known as
Cable Shoulder External Rotation, Standing Cable External Rotation
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