10 Best Cable External Rotation Alternatives for Home & Gym

The Cable Standing Shoulder External Rotation is done standing with a cable machine. Ranked closest by our scoring: the Cable Seated Shoulder Internal Rotation, the Internal Rotation With Band and the Dumbbell Upright Shoulder External Rotation. Two harder versions, the Pallof Press With Rotation and the Cable Palm Rotational Row, are listed below as progressions rather than swaps.

Cable Standing Shoulder External RotationWatch the Cable Standing Shoulder External Rotation

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Standing Shoulder External Rotation

The steps for the Cable Standing Shoulder External Rotation itself, so you can judge how close each substitute below really is.

Delts, with rotator cuff, trapezius · Cable · Beginner · Isolation

  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.

The 10 Best Cable Standing Shoulder External Rotation Alternatives

10 substitutes, ranked by how closely each one matches the Cable Standing Shoulder External Rotation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Seated Shoulder Internal RotationPlay demonstration

    1. Cable Seated Shoulder Internal Rotation

    91% match

    Delts · Beginner · Isolation

    The same equipment, done seated instead.

    • Cable
    How to perform it
    1. Sit on a bench or chair facing the cable machine with your feet flat on the ground.
    2. Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
    3. Keep your elbow slightly bent and your shoulder blades pulled back and down.
    4. Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
    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, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Standing Shoulder External Rotation
    • Equipment: a cable, the same as the Cable Standing Shoulder External Rotation
    • Body position: seated, not standing
  2. Internal Rotation With Band

    2. Internal Rotation With Band

    89% match

    Delts · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the delts.

    • Band
    How to perform it
    1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
    2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
    3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
    4. Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
    5. Continue as far as you are able, pause, and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Standing Shoulder External Rotation
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Cable Standing Shoulder External Rotation
  3. Dumbbell Upright Shoulder External RotationPlay demonstration

    3. Dumbbell Upright Shoulder External Rotation

    85% match

    Delts · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
    2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
    3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Cable Standing Shoulder External Rotation
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Standing Shoulder External Rotation
  4. Cable Internal Rotation

    4. Cable Internal Rotation

    84% match

    Rotator Cuff · Beginner · Isolation

    A looser match: it uses the same equipment, but it works the rotator cuff rather than the delts.

    • Cable
    How to perform it
    1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
    2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
    3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
    4. Slowly go back to the initial position.
    5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: rotator cuff, not delts
    • Equipment: a cable, the same as the Cable Standing Shoulder External Rotation
    • Body position: standing, the same as the Cable Standing Shoulder External Rotation
  6. Pallof Press With Rotation

    Progression

    6. Pallof Press With Rotation

    78% match

    Abs · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the abs rather than the delts.

    • Cable
    How to perform it
    1. Connect a standard handle to a tower, and position the cable to shoulder height.
    2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
    3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
    4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
    5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
    6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
    7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
    8. Repeat to failure.
    9. Then, reposition and repeat the same series of movements on the opposite side.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: a cable, the same as the Cable Standing Shoulder External Rotation
    • Body position: standing, the same as the Cable Standing Shoulder External Rotation

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