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Exercise 0235 · REF FWdVhcW

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 ground.
  3. Keep your elbow slightly bent and your shoulder blades pulled back.
  4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

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.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

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.