Cable External Rotation

  • Skill Level Beginner
  • Type Strength Training
  • Equipment Adjustable Cable Machine, D-Handle Attachment
  • Body parts Back, Shoulders

The cable external rotation strengthens and stabilizes the entire shoulder region while emphasizing the rotator cuff. The exercise also improves mobility of the shoulder joint.

Instructions

  1. 272_A
    Stand next to an adjustable cable machine with your feet shoulder-width apart. With the D-handle attachment positioned at chest height, grab the handle with the hand farthest from the machine, keeping your elbow tight to your side.
  2. Cable External Rotation
    Rotate your shoulder to bring the handle across your body, keeping your elbow stable and tight to your side. When your forearm is straight out at a 90-degree angle from your stomach, pause and then reverse to return to the starting position.

Trainer’s Tips

  • Use a slow, controlled pace throughout the movement.
  • Use a complete range of motion.
  • Pause at the top at the end of the movement.

Advanced variations