Cable External Rotation
- Main muscle
- Shoulders
- Difficulty
- Beginner
- Movement
- Isolation · Single-joint
Equipment
- Cable machine
How to do it
- Set the cable pulley at elbow height, stand side-on to the machine and hold the handle with your far hand.
- Keep your elbow pressed to your side, bent at a right angle, with your hand in front of your stomach.
- Rotate your forearm outward, keeping your elbow against your side.
- Rotate slowly back to your stomach; finish your reps, then switch sides.
Do all reps on one side, then switch.
Beginner tip: Use a light weight and tuck a towel under your elbow to keep it in place.