Cable Standing Shoulder External Rotation 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Standing Shoulder External Rotation is an effective exercise targeting the shoulders, specifically the external rotators like the infraspinatus and teres minor, with secondary activation of the upper back muscles. Using a cable machine, you stand with your body facing away from the machine, holding the cable handle with your elbow bent at 90 degrees and close to your body. The movement involves slowly rotating the shoulder outward, pulling the cable away from the machine until the forearm is perpendicular to the body. This exercise helps improve shoulder mobility, stability, and rotator cuff strength, making it beneficial for injury prevention and shoulder health.
How to Perform
Begin by stepping backward from the cable machine, ensuring that your arm is fully extended in front of you. Keep your elbow bent at a 90-degree angle, positioning it close to your torso.
Gradually rotate your shoulder outward, pulling the cable handle away from the machine. Continue until your forearm is aligned perpendicular to your body.
Pause for a brief moment, focusing on the contraction in your shoulder muscles as you maintain the position.
Slowly return your arm to the starting point, keeping control of the cable, and repeat the movement for the desired number of reps.
After completing the set with one arm, switch to the other side and perform the same steps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Arm Position: Keep your elbow bent at a 90-degree angle, ensuring it stays close to your body at all times during the exercise. Avoid extending your arm away from your torso to prevent unnecessary strain on your shoulder and elbow joints.
Movement Control: Focus on performing the movement with control. As you pull the cable outward, do so in a slow, steady manner, and when returning to the starting position, resist the urge to rush. Quick or jerky motions could lead to muscle strain or injury.
Weight Selection: Start with a light weight to ensure proper form and control. As you become more comfortable and stronger, you can gradually increase the weight. Using too heavy of a weight can compromise your form and increase the risk of injury.
Core Engagement: Keep your core engaged throughout the exercise to help stabilize your body and maintain good posture, which will also prevent unnecessary tension in your lower back.
How Not to Perform
Avoid Overextending the Elbow: Do not straighten your elbow fully or allow it to move away from your body. This can place unnecessary strain on the elbow joint and take focus away from the shoulder muscles. Keep the elbow at a consistent 90-degree angle and close to your body throughout the movement.
Don’t Use Excessive Weight: Using a weight that is too heavy can compromise your form and technique. It can cause you to swing your body or jerk your arm, leading to ineffective muscle engagement and increasing the risk of injury. Choose a weight that allows you to control the movement and perform it with proper form.
Avoid Fast, Jerky Movements: Speeding through the movement can cause momentum to take over, reducing the effectiveness of the exercise and putting strain on the shoulder muscles. Perform the exercise slowly and deliberately, focusing on the muscle contraction in the external rotators.
Do Not Lean Back or Use Your Torso for Assistance: Leaning backward or twisting your torso to help move the cable means you’re using your upper back and other muscles rather than focusing on the shoulder rotators. Keep your core tight and maintain an upright posture, using only the shoulder muscles to perform the rotation.
Don’t Drop the Cable Too Quickly: When returning your arm to the starting position, avoid letting the cable snap back quickly. This can cause injury due to the rapid deceleration. Instead, control the movement on both the pull and return to keep constant tension on the shoulder muscles.
Avoid Losing Stability in the Feet and Hips: Keep your feet firmly planted on the ground and avoid excessive shifting of your weight. If you move too much in your lower body, it will distract from the targeted shoulder muscles. Engage your core to help stabilize your torso, preventing unnecessary movement.
Don’t Forget to Breathe Properly: Holding your breath while performing the movement can lead to unnecessary tension and reduce your focus. Remember to breathe steadily and naturally, exhaling as you pull the cable outward and inhaling as you return to the starting position.
Don’t Allow the Shoulder to Rise or Shrug: Keep your shoulders down and away from your ears. Shrugging or raising your shoulders during the rotation can engage the traps more than the targeted external rotators. Focus on isolating the shoulder rotators and keeping the upper back relaxed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
