External Rotation With Cable 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
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The External Rotation with Cable is an isolation exercise that primarily targets the shoulders, with a focus on strengthening the rotator cuff muscles, especially the infraspinatus and teres minor. It also engages the upper back muscles to a lesser extent, helping stabilize the scapula and maintain proper posture. This exercise is performed using a cable machine, which provides constant tension throughout the movement and allows for controlled resistance. It is particularly useful for improving shoulder stability, enhancing joint integrity, and preventing injuries, making it a valuable addition to rehabilitation programs, warm-ups, or upper body routines that prioritize functional strength and shoulder health.
How to Perform
Set up the cable machine:
Attach a single handle to the low pulley of the cable machine. Adjust the cable so that it is at elbow height when you are standing next to it.
Stand sideways to the machine:
Position your body side-on to the cable machine. The hand farthest from the machine will do the movement.
Grab the handle with an underhand grip:
Reach across your body with the working hand and grasp the handle using a neutral or underhand grip (palm facing in or up).
Tuck your elbow and brace your core:
Bend your elbow to 90 degrees and tuck it into your side. Keep your forearm across your torso. Engage your core muscles to stay stable.
Begin the rotation:
Slowly rotate your forearm outward, away from your torso, by using your shoulder joint. Keep your elbow fixed tightly against your side. Only your forearm should move.
Pause and squeeze:
At the end of the movement, when your forearm is pointing out to the side, pause for 1–2 seconds and feel the contraction in your shoulder and upper back.
Return with control:
Slowly bring your forearm back to the starting position with control, resisting the pull of the cable.
Repeat:
Perform the desired number of repetitions, then switch sides to work the opposite shoulder.
★ 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
Keep your elbow tucked tightly to your side to isolate the rotator cuff.
Use light weight to focus on control and form rather than heavy resistance.
Avoid moving your shoulder or upper arm—only the forearm should rotate.
Stand tall with a neutral spine and engage your core for better stability.
Keep your wrist straight throughout the movement to avoid strain.
Move slowly and under control to activate the target muscles effectively.
Exhale as you rotate the arm outward, and inhale as you return to start.
Avoid using momentum—focus on muscular engagement, not speed.
Stop the rotation when you feel tension; don’t force the range of motion.
Include this exercise early in your routine as a warm-up or activation drill.
How Not to Perform
Don’t let your elbow drift away from your side — this reduces activation of the rotator cuff and shifts tension to the wrong muscles.
Don’t use heavy weights — using too much resistance can cause you to compensate with larger muscles and lose proper form.
Don’t rotate your entire arm or shoulder — the movement should only happen at the elbow joint through the forearm.
Don’t lean or twist your torso — this adds momentum and takes focus away from the shoulder muscles.
Don’t rush through the reps — fast, uncontrolled movement increases injury risk and reduces muscle engagement.
Don’t extend your wrist or let it bend — keep the wrist in a neutral position to avoid unnecessary strain.
Don’t shrug your shoulders — this activates the traps instead of isolating the rotator cuff.
Don’t stop short or go too far in the rotation — moving outside your natural range can lead to joint stress.
Don’t forget to breathe — holding your breath increases tension and reduces performance.
Don’t skip warm-up sets — jumping straight into working sets without activating your shoulders increases injury risk.
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.
