How to Do Cable External Shoulder Rotation: Muscles Worked & Proper Form

Muscles Worked in Cable External Shoulder Rotation

Primary muscles worked:

• Rotator Cuff

How to do Cable External Shoulder Rotation

1. Fasten a handle at elbow height in a cable pulley. Stand with your side to the pulley, grasping the handle in the opposite arm.
2. Hold your upper arm and elbow against your side, and bend your elbow to 90 degrees.
3. Rotate your upper arm outward, without moving your elbow from your side.
4. Return the weight under control.

Commentary

This exercise trains some of the muscles of the rotator cuff: primarily infraspinatus, but also supraspinatus and teres minor.

Only a very light weight should be used in this exercise, with full control.

Alternatives to using a cable are to use a resistance band, or a dumbbell (while lying down).