Cable External Rotation
Cable external rotation for constant tension
ShouldersIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Rotator cuff |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 12-15 each arm |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Set cable at elbow height
- Step 2: Grip handle with elbow at side
- Step 3: Rotate forearm outward
- Step 4: Keep elbow fixed
- Step 5: Switch arms
Equipment
- Cable machine optional
Coaching tips
Benefits
Cable external rotation for constant tension
Common mistakes
Using momentum
Make it harder
Slow eccentric
Make it easier
Banded version
Breathing
Exhale rotating out
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each armGeneral 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.