Cable Standing Shoulder External Rotation
Description
The cable standing shoulder external rotation is a rotator cuff strengthening exercise performed at a low or mid-height cable pulley. With your elbow at your side, bent at 90 degrees, you rotate your forearm outward against cable resistance. The cable provides constant tension throughout the rotation, making it one of the most effective rotator cuff exercises.
Muscle Group
Equipment Required
Cable Standing Shoulder External Rotation Instructions
- Set a cable pulley to roughly elbow height. Attach a D-handle.
- Stand sideways to the cable. Grip the handle with your far hand (the hand away from the cable).
- Bring your elbow to your side. Bend your elbow at 90 degrees. Place a rolled towel between your elbow and ribs.
- Start with your forearm across your body, hand near the opposite hip.
- Brace your core. Keep your elbow pinned to your side throughout.
- Rotate your forearm outward, away from your body, by externally rotating at the shoulder.
- Continue rotating until your forearm points roughly forward or as far as your range allows.
- Slowly return to the start. Complete reps on one side, then switch.
Cable Standing Shoulder External Rotation Form & Visual
Cable Standing Shoulder External Rotation Benefits
- Constant cable tension throughout the rotation
- Strengthens the rotator cuff effectively
- Improves shoulder stability for pressing
- Helps prevent rotator cuff injuries
- Easy to load progressively
- Excellent warm-up before pressing exercises
Cable Standing Shoulder External Rotation Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid (secondary)
Cable Standing Shoulder External Rotation Variations & Alternatives
- Dumbbell Upright External Rotation
- Dumbbell Seated External Rotation
- Dumbbell Lying External Shoulder Rotation
- Band External Rotation
- Cable External Rotation at 90 Degrees Abduction
