Shoulder External Rotation with Cable
Targeted Muscle Groups
Primary Muscles:
- Infraspinatus:
- Teres Minor:
Secondary Muscles:
- Supraspinatus:
- Posterior Deltoid:
- Rhomboids and Trapezius:
- Core Muscles:
Equipment Needed
- Cable Machine:
- D-handle Attachment:
How to Perform Shoulder External Rotation with Cable: Step-by-Step Guide
1. Setup:
Shoulder External Rotation with Cable
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
Position your feet shoulder-width apart and keep your knees slightly bent to ensure stability.
Activate your core to uphold a straight posture and minimize unnecessary motion throughout the exercise.
3. External Rotation Movement:
4. Hold and Squeeze:
5. Return to Starting Position:
6. Repetition:
- Complete the target number of repetitions, then switch to the opposite arm.
Recommended Reps and Sets
- For Strength and Stability:
- For Injury Prevention or Rehabilitation:
Pro Tips for Success
- Keep Your Elbow Tucked:
- Use Light Weights:
- Control the Movement:
- Maintain an Upright Posture:
- Warm Up First:
Common Mistakes to Avoid
- Using Too Much Weight:
- Flaring the Elbow:
- Leaning or Twisting the Torso:
- Rushing the Movement:
- Neglecting the Full Range of Motion: