External Rotation with Cable

How to do the External Rotation with Cable

1. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell

Harder than the External Rotation with Cable

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the External Rotation with Cable with

Opposing lats work — alternate sets without extra rest.

Cable Incline Pushdown lats Rope Straight-Arm Pulldown lats Straight-Arm Pulldown lats Close-Grip Front Lat Pulldown lats

Common questions

What muscles does the External Rotation with Cable work?

The External Rotation with Cable primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the External Rotation with Cable?

A Cable Machine. Without a cable machine, Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the External Rotation with Cable suitable for beginners?

Yes, the External Rotation with Cable is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the External Rotation with Cable go in a workout?

Late — the External Rotation with Cable is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Rope Straight-Arm Pulldown cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell