Shoulder External Rotation - Standing (Cable)

Stand sideways to the cable. Pin your elbow to your ribs and rotate your hand away from your stomach. Use very light weight and focus on control.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rotator cuff (back)

rear shoulders

What you need and how to position yourself before starting.

cable

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand next to a cable machine with the pulley set at the lowest position.
- Attach a single handle to the cable and adjust the weight to a manageable level.
Step 2Position Your Body
- Grab the handle with your right hand, keeping your elbow bent at a 90-degree angle.
- Stand with your feet shoulder-width apart and engage your core for stability.
Step 3Start Position
- Position your right elbow close to your side, with your forearm parallel to the ground.
- Ensure your shoulder is relaxed and not shrugged up towards your ear.
Step 4Perform the Movement
- Rotate your arm outward by moving your forearm away from your body while keeping your elbow stationary.
- Focus on using your shoulder muscles to perform the movement, not your wrist or hand.
Step 5Return to Start
- Slowly bring your forearm back to the starting position, maintaining control throughout the movement.
- Ensure that your elbow stays close to your side during the return.
Step 6Repeat
- Complete the desired number of repetitions on one side before switching to the other arm.
- Maintain proper form and control with each repetition.
Step 7Finish the Exercise
- After completing your sets, carefully release the handle and step away from the cable machine.
- Ensure to stretch your shoulders and arms after the workout.