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External Rotation with Cable

A beginner strength exercise for the shoulders, done with a cable.

External Rotation with Cable: starting positionExternal Rotation with Cable: finishing position
Main muscles
Shoulders
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the External Rotation with Cable

  1. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
  2. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the External Rotation with Cable

Questions

What muscles does the External Rotation with Cable work?

Mainly the shoulders.

Is the External Rotation with Cable good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the External Rotation with Cable?

Good alternatives that train the shoulders: Bent Over Low-Pulley Side Lateral, Cable Rear Delt Fly, Cable Seated Lateral Raise or Front Cable Raise.

How many sets and reps of the External Rotation with Cable should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).