Cable External Shoulder Rotation
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Cable External Shoulder Rotation is a strength exercise performed on a cable machine, where you stand sideways to the pulley with your elbow bent at 90 degrees and tucked to your side, then rotate your forearm outward against the cable's resistance. Its primary purpose is to strengthen the rotator cuff muscles, particularly the infraspinatus and teres minor in the shoulders, enhancing shoulder stability and injury prevention. It's ideal for athletes, weightlifters, and anyone with overhead activities or prior shoulder issues, requiring only a cable machine with an adjustable pulley.
How to Perform Cable External Shoulder Rotation
- 1Attach a single handle to the low pulley of the cable machine and select a light weight. Stand sideways to the machine with your working side facing away, feet shoulder-width apart.
- 2Bend your elbows to 90 degrees, tuck them tight to your sides, and hold the handle with your working hand palm facing in; use your non-working hand on your hip or the machine for stability.
- 3Engage your core and keep your elbows pinned to your sides throughout; this is your starting position.
- 4Exhale as you slowly rotate your working forearm outward away from your body until your forearm is in line with your torso.
- 5Pause briefly at the end position, feeling the contraction in your rear shoulder.
- 6Inhale as you slowly rotate your forearm back to the starting position under control.
- 7Perform 10-15 reps, then switch sides and repeat.
- 8Key form tips: Keep elbows fixed—no letting them flare out or drift forward. Move slowly to avoid momentum; if you feel strain in your elbow or neck, reduce weight or check elbow position. Maintain a neutral spine.
