Cable External Shoulder Rotation
A standing cable exercise that isolates the rotator cuff muscles to improve shoulder stability, health, and injury prevention, often used for warm-ups or rehab.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
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
9/10Rear Delts
Traps
4/10Mid Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Keep rest periods short as load is light.
How to Perform
Attach a handle to a low cable pulley. Stand sideways to the machine, grasping the handle with the working arm farthest from the pulley. Bend the working elbow to 90 degrees and pin it against your side or a towel.
- Stand tall, maintaining the elbow pressed against your side throughout the movement.
- Slowly pull the handle outward, rotating your forearm away from your torso using only the shoulder joint.
- Continue rotating until your forearm is roughly perpendicular to your body.
- Control the weight slowly back to the starting position across your body.
- Complete all prescribed reps on one side before switching arms.
Coaching Tips
Form Cues
- Elbow stays pinned
- Slow and controlled
- Focus on the rotation
- Maintain upright posture
Breathing
Inhale during the controlled eccentric (inward) phase; exhale as you actively rotate the handle outward.
Tempo
3-0-1
Range of Motion
Rotate the forearm from across the abdomen to approximately 90 degrees (perpendicular to the torso) while keeping the upper arm fixed.
Safety
Safety Notes
- Use very light resistance; this is a stability and activation exercise.
- Stop immediately if you feel sharp pain in the shoulder joint.
Spotting
Not recommended. Use extremely light weight appropriate for isolation and control.
Common Mistakes
- Using momentum or swinging the weight.
- Letting the elbow drift forward or away from the side.
- Leaning the torso back to assist the movement.
- Using too heavy a weight.
When to Avoid
- Acute shoulder impingement or tendinitis in the rotator cuff.
Flexibility Needed
- Ability to maintain 90 degrees elbow flexion.
Also known as
Cable External Rotation, Standing Rotator Cuff External Rotation, Cable Rotator Cuff, 90 Degree Cable External Rotation
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