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Cable External Rotation 3s · no sound

Cable External Rotation

A cable rotator cuff drill that rotates the forearm away from the stomach with the elbow fixed against the ribs.

Primary muscle
Front Delts
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set a cable pulley to about waist height and attach a single handle.
  2. Stand side on so the working arm is furthest from the machine, and take the handle across your body.
  3. Tuck the working elbow against your ribs and bend it to ninety degrees.
  4. Brace your trunk and rotate the forearm outward, away from your stomach, without moving the elbow.
  5. Pause for about one second at the end of the rotation.
  6. Let the cable draw the hand back slowly to the start, then repeat and switch sides.

Common mistakes

  • Letting the elbow leave the ribs, which converts the rep into a row driven by the back.
  • Turning the torso away from the machine, which produces range the shoulder never generated.
  • Selecting a heavy plate, which recruits the lats and rear deltoid instead of the cuff.
  • Releasing the eccentric quickly, which discards the phase where the cuff adapts most.

Muscles worked

Primary
Front Delts
Secondary
Upper Back

Same movement, other equipment

Band External Rotation Beginner Band External Rotation Front Delts Resistance band Dumbbell Front Raise Beginner Dumbbell Front Raise Front Delts Dumbbell Dumbbell Incline Front Raise Beginner Dumbbell Incline Front Raise Front Delts Dumbbell Kettlebell Front Raise Beginner Kettlebell Front Raise Front Delts Kettlebell

Similar exercises

Cable Front Raise Beginner Cable Front Raise Front Delts Cable Machine Cable Overhead Press Beginner Cable Overhead Press Front Delts Cable Machine Plate Front Raise Beginner Plate Front Raise Front Delts Barbell Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight Reverse Pec Deck Beginner Reverse Pec Deck Front Delts Machine

Good to know

What muscles does the Cable External Rotation work?
Mainly the front delts. It also works the upper back.
What equipment do you need for the Cable External Rotation?
It uses a cable machine. Without it, the Band External Rotation and the Dumbbell Front Raise train the same muscles the same way.
Is the Cable External Rotation good for beginners?
GymVim rates it beginner.

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