Cable external rotation
- Basic
- Cable
- Unilateral
Elbow glued to your side: only the forearm turns
Muscles worked
- Primary:
- Rear delts
How to do it
- Set the pulley at elbow height and stand side-on to it, holding the handle with your far hand.
- Elbow pinned to your side and bent to 90°, rotate your forearm outward away from the machine.
- Return slowly and switch sides at the end of the set.
Common mistakes
- Moving the elbow away from your body to lift more weight.
- Rotating your torso instead of your shoulder.
Tips
- Light weight and 12-20 slow reps: the rotator cuff responds best that way.
- The cable keeps tension through the whole range, on the way back too.