At a glance
| Equipment | Cable |
|---|---|
| Experience level | Intermediate |
| Movement pattern | External rotation |
| Primary muscle | Rear Deltoids |
| Also works | Rhomboids, Traps |
The movement, step by step.
- Set a light cable at elbow height and stand side-on with the working arm farther from the stack and elbow beside the ribs.
- Rotate the forearm away from the abdomen without letting the elbow leave the side.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the elbow beside the ribs.
- Use a very light resistance and a short comfortable range.
Common mistakes
- Rotating the torso instead of the shoulder.
- Letting the elbow drift away from the side.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - External Rotation, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.