Cable Standing Shoulder External Rotation

Cable Standing Shoulder External Rotation

The Cable Standing Shoulder External Rotation is a fantastic exercise for targeting the muscles of the shoulder girdle, specifically the rotator cuff muscles. This exercise involves using a cable machine or resistance band to provide resistance as you externally rotate your shoulder. By performing the Cable Standing Shoulder External Rotation, you can improve your shoulder stability and strength, which is important for overall upper body function. This exercise specifically targets the infraspinatus and teres minor muscles, which are important for external rotation and shoulder stability. One of the key benefits of the Cable Standing Shoulder External Rotation is that it mimics the natural movement of the shoulder joint, making it a functional exercise that can translate into better performance in sports and daily activities. Additionally, since it is a unilateral exercise, it helps to address any strength imbalances between your dominant and non-dominant shoulder, promoting muscle symmetry. To get the most out of this exercise, it is crucial to maintain proper form throughout. Keep your core engaged, spine neutral, and shoulders relaxed. Avoid shrugging your shoulders or using excessive momentum. It's also important to choose an appropriate weight/resistance that allows you to perform the exercise with control and without compensating with other muscles. Incorporating the Cable Standing Shoulder External Rotation into your upper body training routine can be highly beneficial for strengthening and stabilizing your shoulders, ultimately helping to prevent injuries and enhance your overall posture and performance. Remember to start with lighter resistance and gradually increase as your strength improves.


  • Start by setting up a cable machine with a D-handle attachment at shoulder height.
  • Stand with your side to the machine and grasp the handle with your far hand, positioning your elbow against your side and your forearm parallel to the floor.
  • Keep your abdominal muscles engaged and maintain a slight bend in your knees throughout the exercise.
  • Slowly rotate your shoulder away from the machine, leading with your forearm and keeping your elbow pressed against your side.
  • Continue the movement until your arm is fully extended and your shoulder is externally rotated.
  • Hold this position for a moment, feeling the contraction in your shoulder muscles.
  • Reverse the movement and slowly return to the starting position.
  • Repeat for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Start with lighter weights and focus on proper form and technique before progressing to heavier weights.
  • Incorporate shoulder mobility exercises into your warm-up routine to enhance range of motion.
  • Engage your core muscles and maintain a stable position throughout the exercise to prevent excessive movement.
  • Perform the exercise in a controlled manner, avoiding any jerky or rapid movements.
  • Keep your shoulder blades back and down throughout the movement to promote proper scapular stability.
  • Focus on squeezing your shoulder muscles at the end of each repetition (peak contraction) to maximize activation.
  • Maintain a neutral spine and avoid overarching your back during the exercise.
  • Make sure to exhale during the exertion phase (lifting the weight) and inhale during the relaxation phase.
  • Take rest days between workouts to allow your muscles to recover and avoid overtraining.
  • Consult with a fitness professional if you experience any pain or discomfort during the exercise.


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