Cable external rotation
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Muscles worked
- High load
- Rotator cuff
- Low load
- Delts · Rear
Primary muscles
Secondary muscles
How to do it
Stand side-on to a cable set at elbow height, take the handle in the outside hand and tuck that elbow against the ribs with a 90 degree bend. Rotate the forearm outward away from the body, keeping the elbow glued in place, then return slowly. Use a very light weight — the rotator cuff is small, and any load heavy enough to make the shoulder shrug or the elbow drift is defeating the purpose.
Form cues
- Elbow pinned to the ribs, 90 degree bend
- Very light — this is a cuff exercise
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.