Rotator Cuff · Beginner

Cable External Rotation

Light rotator-cuff drill for shoulder control and warm-up work.

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Cable External Rotation demonstration

Exercise overview

Training details

Rotator CuffShoulders

Equipment

Cable

Sets × reps

2 × 15 / side

Rest

30 sec

How to perform it

Step-by-step instructions

01Set the cable at elbow height and stand side-on to the machine.
02Keep the working elbow tucked near the ribs and bent about 90 degrees.
03Rotate the forearm away from the body without moving the elbow.
04Pause briefly in the controlled outside position.
05Return slowly to the start and repeat before switching sides.

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