Back to all exercises
Comparable substituteBand External Rotation at Side
Comparable substituteCable External Rotation
Comparable substituteBodyweight Standing Scapular External Rotation
Comparable substituteCrab ReachesComparable substituteCable Standing External Shoulder Rotation
Comparable substituteKettlebell Pirate ShipsOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Set the cable at elbow height and stand sideways with the working arm closest to the stack.
- 02Hold the handle with the elbow bent to 90 degrees and tucked against the ribs.
- 03Rotate the forearm across the body without letting the elbow leave your side.
- 04Stop when the shoulder stays down and the wrist remains straight.
- 05Return slowly until the forearm points outward again.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteBodyweight Standing Scapular External RotationComparable substituteCrab ReachesComparable substituteCable Standing External Shoulder RotationComparable substituteKettlebell Pirate ShipsUse this exercise in a plan