Cable Half Kneeling External Rotation
Description
The cable half kneeling external rotation is a rotator cuff isolation move done from a half kneeling position. The lifter grips a cable with the elbow tucked at the side and externally rotates the forearm out to the side. The half kneeling stance braces the body for clean rotator work.
Muscle Group
Equipment Required
Cable Half Kneeling External Rotation Instructions
- Set a cable to the lowest setting and attach a single handle.
- Drop into a half kneeling position perpendicular to the cable.
- Grip the handle with the outside hand.
- Tuck the elbow tight against the side at 90 degrees.
- Brace your core and keep the torso upright.
- Externally rotate the forearm out to the side.
- Squeeze the rotator cuff at the end range.
- Rotate back to the start with control. Complete reps and switch sides.
Cable Half Kneeling External Rotation Form & Visual
Cable Half Kneeling External Rotation Benefits
- Strong rotator cuff builder
- Trains shoulder health
- Half kneeling stance braces the body
- Useful pre-pressing move
- Builds shoulder stability
- Strong rehab move
Cable Half Kneeling External Rotation Muscles Worked
- Posterior deltoid
- Rotator cuff
- Rhomboids
Cable Half Kneeling External Rotation Variations & Alternatives
- Cable External Rotation
- Band External Rotation
- Side Lying External Rotation
- Face Pull
