Rotate the upper arm outward against cable resistance to train the shoulder external rotators and the posterior shoulder/back. Use a controlled arc while keeping the elbow fixed at your side.
How to do the Cable External Rotation#
- Set the cable pulley roughly at elbow height and grasp the single handle with the working hand, standing so the cable crosses your body.
- Bend your elbow to about 90° and press your upper arm firmly against your side so the forearm sits across your abdomen.
- Keeping the elbow glued to your side, rotate your forearm away from your body until you reach a comfortable external-rotation range.
- Hold briefly at the end range, then return the forearm slowly to the start position under control.
- Complete the prescribed reps, then switch sides.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid)
- Secondary: Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Allowing the elbow to drift away from the torso during the rotation.
- Using torso twist instead of isolating the shoulder joint.
- Selecting too-heavy resistance and shrugging the shoulder.
- Moving the wrist instead of rotating from the shoulder.
