Cable Shoulder External Rotation
10 reps
Elbow pinned to your side, rotate the handle out away from your belly.
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SHOULDERS
Cable Shoulder External Rotation
This cable move isolates the rotator cuff by rotating your forearm outward against the pull of the cable. The steady cable tension keeps the movement controlled, which is exactly what you want for joint health and rehab work. Keep the load light and prioritize clean, deliberate reps.
How to do it
- 1
Set the pulley to about elbow height and stand side-on to the machine, feet shoulder-width apart.
- 2
Grab the handle with your outside hand and tuck that elbow against your ribs.
- 3
Rotate the handle out away from your stomach, keeping your forearm level with the floor and your wrist locked straight.
- 4
Keep your elbow fixed at your side throughout.
- 5
Return to the start under control and repeat.