Cable External Rotation

Also known as: Standing Cable External Rotation, Cable Shoulder External Rotation

StrengthRehabilitationWarm-up

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Body Part: Back

Description

A standing rotator cuff exercise done side-on to a cable set at elbow height. With the elbow bent to 90 degrees and tucked against your side, you rotate the forearm from across your abdomen outward, away from your body. It works the shoulder's external rotators: infraspinatus, teres minor and rear deltoid.

How to Perform

Set the pulley at about elbow height and attach a single handle.
Stand side-on to the machine with the working arm farther from the pulley, so the cable pulls your hand across your body.
Hold the handle with a neutral grip, thumb up. Bend your elbow to 90 degrees and keep it lightly pressed against your side.
Start with your forearm across your abdomen. Stand tall with your shoulders down and relaxed.
Keeping the elbow at your side, rotate your forearm outward, away from your body, as far as you can without moving the elbow.
Pause briefly, then return the forearm slowly across your abdomen.
Finish all reps on one side, then turn around and work the other arm.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a light weight and higher reps, around 12 to 20 per set. The external rotators are small muscles and respond best to slow, clean reps.
Stand far enough from the machine that the cable stays taut even when your forearm is across your abdomen.
Picture your forearm as a door swinging open on a hinge at your elbow.
Hold the handle loosely so the shoulder does the work, not the hand and forearm.
Breathe out as you rotate outward and breathe in on the way back.
Start with your weaker arm and match its reps on the stronger side.

Common Mistakes

Letting the elbow drift away from your side to make the movement look bigger.
Twisting the torso or leaning away from the cable instead of rotating at the shoulder.
Shrugging the shoulder up toward your ear.
Bending the wrist back to move the handle farther instead of keeping it in line with the forearm.
Starting with the forearm pointing forward instead of across your abdomen, which shortens the range.
Letting the cable pull the forearm back quickly instead of controlling the return.
Setting the pulley well above or below elbow height, which changes the line of pull.