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Shoulders Exercise · Cable

Cable Standing Shoulder External Rotation exercise animation

Cable Standing Shoulder External Rotation

Category
Shoulders
Equipment
Cable
Target
Delts

Cable external rotation trains a small rotator cuff muscle that almost no compound lift hits directly, rotating the forearm outward against resistance with the elbow pinned to the side. It's typically programmed for shoulder health rather than size, often paired with internal rotation work to balance the joint. Keeping the elbow fixed against the body throughout is what isolates the rotator cuff instead of turning it into a lateral raise.

How to Do the Cable Standing Shoulder External Rotation

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the cable handle with your arm extended in front of you, parallel to the floor.
  3. Keep your elbow slightly bent and your shoulder blades pulled back.
  4. Slowly rotate your arm outward, away from your body, keeping your elbow in the same position.
  5. Pause briefly at the end of the movement, then slowly return to the starting position.
  6. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Cable Standing Shoulder External Rotation primarily targets the Delts, with Rotator Cuff as the primary synergist muscle group, along with the Trapezius.

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Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Standing Shoulder External Rotation work?
The Cable Standing Shoulder External Rotation primarily targets the delts, with the rotator cuff and trapezius assisting.
What equipment do I need for the Cable Standing Shoulder External Rotation?
The Cable Standing Shoulder External Rotation is done with a cable.
What's a good alternative to the Cable Standing Shoulder External Rotation?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.