SHOULDERS · ISOLATION
Cable External Rotation
A light cable exercise for controlled shoulder external rotation.
Primary musclesRotator cuff
Secondary musclesRear delts, Upper back
EquipmentCable machine
DifficultyBeginner · Shoulder External Rotation
How to perform
- Set a light cable around elbow height and keep the elbow near your side.
- Rotate the forearm outward without moving the upper arm.
- Return slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rotator cuff as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.