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Home » Exercise Guides

Cable External Shoulder Rotation: Strengthen Your Rotator Cuff

Correct way to do a cable external shoulder rotation

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:12 AM EDT

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The infraspinatus or external shoulder rotator is responsible for rotating the humerus and it’s important for shoulder stabilization. Now, the deltoid rotator muscles are essential for pressing movements like the bench and shoulder press, so improving strength in this area through resistance training will add to your strength performance significantly.

The cable external shoulder rotation is a great exercise variation for infraspinatus development because cables add constant tension which is necessary for muscular hypertrophy. The shoulder muscles cannot perform properly with weak external rotators which will cause too much internal rotation, therefore weakening your pressing strength altogether.

Cables are highly recommended for shoulder development.

Cable External Shoulder Rotation Details
Basic Information
Body Part
Shoulders
Primary Muscles
Deltoid (Posterior), Infraspinatus, Rotator Cuff Muscles, Supraspinatus, Teres Minor
Secondary Muscles
Deltoid (Posterior Fibers), Rhomboids, Trapezius (Lower Fibers)
Equipment
Cable Machine, Handle Attachment, Resistance Cable
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Cable One-Arm Front Raise: Target Your Shoulders & Core!
  • Dumbbell Rear Lateral Raise: Target Deltoids & Upper Back
  • Band Rear Delt Row: Build Strong Shoulders and Upper Back
  • Master Chin-Ups: Sculpt Your Back and Arms for Maximum Gains

In this Exercise

  • Target muscle Group: Infraspinatus, teres minor (External shoulder rotators)
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Cables
  • Difficulty: Beginner

Exercise Instructions

  1. Adjust the cable to the same height as your elbow.
  2. Stand with the left side of your body to the cable you’ll be working with.
  3. Grab the cable with your right arm and bend your elbow at a 90-degree angle while keeping your arm firmly against your right side.
  4. Pull the cable across your chest to externally rotate your shoulder.
  5. Hold for two seconds.
  6. Return your forearm to the starting position.
  7. Repeat for the desired number of repetitions.
  8. Repeat with your opposite arm.

Variations & Tips

  • You can perform this movement with a dumbbell on your side if you don’t have access to cables.
  • Make sure you’re not using too much weight as to prevent rotator cuff injury.
  • The cable external shoulder rotation works the external shoulder rotators which are necessary for pressing and external rotation of the shoulder.
  • Many people have weak shoulder rotators which results in internal rotation and weak pressing strength.

Watch: How to do a cable external shoulder rotation

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Sources

  • ExRx.net, Cable Standing Shoulder External Rotation

Interested in measuring your progress? Check out our strength standards for Shoulder Press.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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