Strength

Cable External Rotation

Boost shoulder strength and stability with Cable External Rotation. This exercise targets the shoulders and upper back, improving posture and athletic performance. Ideal for recovery from shoulder injuries and promoting balanced muscle development.
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Cable External Rotation instructions
Step-by-step instructions
1
Stand perpendicular to the cable machine holding a D-handle attached to the middle pulley in one hand.
2
Keep an upright position with your elbow bent at a 90-degree angle and tucked close to your body.
3
Without moving your shoulder or elbow, pull the cable handle away from the machine in a slow, controlled manner.
4
Stop the movement when your hand is aligned with your shoulder or you feel a slight stretch in your shoulder.
5
Control the handle back to the starting position and repeat for the recommended number of reps.
Stand perpendicular to the cable machine holding a D-handle attached to the middle pulley in one hand.
Keep an upright position with your elbow bent at a 90-degree angle and tucked close to your body.
Without moving your shoulder or elbow, pull the cable handle away from the machine in a slow, controlled manner.
Stop the movement when your hand is aligned with your shoulder or you feel a slight stretch in your shoulder.
Control the handle back to the starting position and repeat for the recommended number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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