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Shoulders · Intermediate

Cable Half Kneeling External Rotation Press

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the shoulders, chest and triceps.

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Exercise overview

Training details

ShouldersRotator CuffTricepsCore

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by kneeling on one knee with the opposite foot in front, creating a 90-degree angle with the leg.
  2. 02Attach the cable handle to shoulder height and grip it with the arm opposite to the knee on the ground.
  3. 03With your elbow bent at 90 degrees, pull the cable out to the side while rotating the shoulder externally.
  4. 04Press the handle upward, extending your arm fully without locking the elbow.
  5. 05With control, return to the starting position and repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Alternate Shoulder PressRelated variationCable Bar Standing Overhead Press

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Alternatives

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