Shoulders exercise
Cable External Rotation
Standing external shoulder rotation on a cable, for the rotator cuff.
- Primary muscleShoulders
- Also worksRear delts
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Shoulders
- Rear delts
- Cable machine
How to do the Cable External Rotation
4 steps, in the order you do them.
- Set the cable at elbow height and stand sideways, holding the handle with your farthest hand.
- Keep your elbow tucked against your body, bent at 90°.
- Rotate your forearm outward without lifting your elbow away.
- Return with control. Use a light weight. Finish your reps and switch sides.
Muscles worked
Common Cable External Rotation mistakes
What goes wrong most often when you do the Cable External Rotation, and how to fix it.
Your wrist bends and your hand leads the movement.
Keep your wrist straight, in line with your forearm, and rotate from the shoulder.
The pulley is too high and the cable pulls upward.
Lower the pulley to the height of your elbow bent at 90 degrees so the cable pulls horizontally.
Your shoulder moves forward to shift the cable.
Pick a weight that lets your shoulder stay back and still through the whole rotation.
Alternatives to the Cable External Rotation
They work the shoulders with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More shoulders exercises
Dumbbell Lateral Raise SeatedShoulders · Dumbbells and bench
Arm CirclesShoulders · Bodyweight
Kettlebell HaloShoulders · Kettlebell
Machine Lateral RaiseShoulders · Machine
Frequently asked questions
What muscles does the Cable External Rotation work?
The Cable External Rotation works mainly the shoulders. It also works the rear delts.