Cable ER
Cable resistance for rotator cuff strength
ShouldersBeginnerRehabRotation
At a glance
| Muscles worked | Primary: External rotators |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Rehab · Rotation |
| Sets & reps | 4 sets × 15-20 each side |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Set cable at elbow height
- Step 2: Elbow tucked at side
- Step 3: Grip handle and rotate outward
- Step 4: Keep upper arm stationary
- Step 5: Switch sides
Equipment
- Cable pulley optional
Coaching tips
Benefits
Cable resistance for rotator cuff strength
Common mistakes
Elbow drifting away from body
Make it harder
Slower eccentric phase
Make it easier
Band ER
Breathing
Exhale on external rotation
Build a workout with this exercise
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.