1 / 6Cable External Rotation
Standing side-on to a cable at elbow height, you rotate the forearm outward with the elbow tucked in. It strengthens the rotator cuff and protects the shoulder.
Shoulders
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Shoulders
- Also works
- —
- Beginner sets
- 3 × 12–15
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Set a pulley at elbow height and stand side-on to it.
- 2Hold the handle with your far hand, elbow bent 90° and tucked to your side.
- 3Rotate your forearm out away from your body.
- 4Return slowly, then switch sides.
Common mistakes
- Letting the elbow drift away from the side
- Using a heavy weight and twisting the body
- Moving too fast
Tips
- Put a small towel between the elbow and your side to keep it in
- Rotate the forearm out like a door opening
- Use a light weight and slow reps
Questions
Why do external rotations?
They train the small muscles that keep the shoulder joint stable, which helps prevent pain from pressing.
How many reps?
Two to three sets of 12 to 20 light reps per arm.
More Shoulders exercises
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