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Shoulders
Cable External Rotation
A light cable shoulder external-rotation exercise targeting the rotator cuff while the elbow stays beside the torso.
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Target
Shoulders
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
12-15 per arm
Execution
How to perform
1. Set a pulley near elbow height and stand side-on, holding the handle in the hand farther from the stack.
2. Bend the elbow to about ninety degrees and keep it beside your ribs, with a small towel if helpful.
3. Rotate your forearm outward through a comfortable range without turning your torso or lifting your elbow.
4. Return slowly and complete both sides using a light load; stop if shoulder pain occurs.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Set a pulley near elbow height and stand side-on, holding the handle in the hand farther from the stack
- 2Bend the elbow to about ninety degrees and keep it beside your ribs, with a small towel if helpful
- 3Keep each repetition controlled and maintain tension through Shoulders.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Shoulders to force extra repetitions.