Cable External Rotation

Body region

• Shoulders

Muscles

Main

• Infraspinatus
• Teres Minor

Helps

• Deltoid

Holds

• Supraspinatus
• Trapezius
• Rhomboids

Equipment

• Cable Station

Technique

1. Set a single handle at elbow height and stand side-on to the cable.
2. Hold the handle in the hand farther from the machine, elbow bent to 90 degrees and tucked against your side.
3. Start with the forearm across your belly.
4. Rotate the forearm outward, away from your body, keeping the elbow at your side.
5. Return slowly to the start.

Cues

• Keep the elbow pinned; a rolled towel between elbow and ribs helps.
• Keep the wrist straight.
• Use a light weight and slow reps.

Common mistakes

• Letting the elbow drift away from the body.
• Twisting the torso to move the handle.
• Using a weight heavy enough to force jerky reps.

Alternatives

• Face Pull
• Cable Internal Rotation