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Shoulders · Beginner

Cable Standing External Shoulder Rotation

Shoulder-rotation drill for cuff control and stable upper-back positioning.

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Exercise overview

Training details

Shoulders

Equipment

Cable

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand side-on with the working arm farthest from the pulley and bend that elbow to approximately 90 degrees.
  2. 02Keep the elbow tucked against your side or supported by a small pad, and use a light resistance.
  3. 03Rotate your forearm away from your abdomen while the upper arm and shoulder remain still.
  4. 04Pause at your available external-rotation limit while your wrist stays neutral and your torso remains square.
  5. 05Return the forearm inward slowly, complete the set, and then turn around to train the other shoulder.

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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 External Rotation

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing External Shoulder RotationComparable substituteBarbell Cuban PressComparable substituteBand External Rotation at Side

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