Cable External Rotation

oec:cable-external-rotation

A standing cable isolation exercise targeting the external rotators of the shoulder to improve rotator cuff strength and joint stability.

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Also called: Cable Shoulder External Rotation, Standing Cable External Rotation

How to do it

Set the cable pulley to elbow height and attach a single D-handle.
Stand perpendicular to the cable machine so the working arm is furthest from the weight stack.
Grasp the handle with a neutral grip and tuck your elbow tightly against your flank, bent to 90 degrees.
Step away slightly to create light initial tension on the cable while keeping your core braced and shoulders back.

Keeping your elbow pinned to your side at a 90-degree angle, rotate your forearm outward away from your torso.
Continue rotating as far as comfortable without twisting your torso or letting your elbow drift away from your body.
Pause briefly at the peak contraction.
Slowly reverse the movement, controlling the cable back across your abdomen to the starting position.

Exhale as you rotate your arm outward, and inhale as you return to the starting position.

Allowing the elbow to flare away from the ribcage during rotation.: Keep the upper arm pinned to your side; place a small rolled towel between your elbow and torso to monitor contact.
Rotating the torso to swing the weight.: Brace your core and keep your hips and chest facing straight ahead throughout the movement.
Using excessive weight and compromising range of motion.: Select a light resistance that allows strict, isolated rotation without compensatory momentum.

Avoid using heavy loads; rotator cuff muscles require strict control rather than maximal resistance.

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