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All exercises

Cable shoulder external rotation

Beginner

Cable shoulder external rotation is a isolation cable exercise for the rear delts.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Equipment
Cable
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Set a single handle at elbow height and stand side-on to the machine, holding the handle in the hand farther from it.
  2. 2Bend that elbow to 90 degrees and keep it tucked against your side, forearm resting across your stomach.
  3. 3Rotate your forearm outwards, away from the machine, while the elbow stays where it is.
  4. 4Pause briefly at the end of your comfortable range, shoulder down and wrist straight.
  5. 5Let the handle come back slowly to your stomach, then turn around and work the other arm.

What to do instead

  • Band shoulder external rotationResistance band
  • Dumbbell side-lying external rotationDumbbell

Harder variations

  • Band 90/90 external rotationResistance band
Logged today · 1 min restCable shoulder external rotation

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band