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Shoulders

External Rotation Cable

The External Rotation Cable is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 58%, rear delts 20% and mid traps 8%.

Also known as: cable external rotation

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
External Rotation Cable demonstration

How to do it

  1. Set a pulley at elbow height and clip on a single handle.
  2. Stand side-on with the working arm farther from the machine and take the handle across the body.
  3. Tuck the elbow against the side, bent 90 degrees, forearm across the stomach.
  4. Rotate the forearm out away from the body, keeping the elbow pinned.
  5. Return slowly to the stomach and switch sides after the set.

Tips

  • The cable gives even tension through the whole rotation; keep it light.
  • Place a towel between elbow and ribs to hold the position.
  • Keep the shoulder down and back.

Common mistakes

  • Letting the elbow drift away from the ribs.
  • Twisting the torso away from the machine.
  • Bending the wrist to finish the rotation.

Muscles worked by the External Rotation Cable

  • Rotator cuff Primary58%
  • Rear delts Secondary20%
  • Mid traps Minor8%
  • Rhomboids Minor6%
  • Side delts Stabilizer4%
  • Lower traps Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

External Rotation Cable alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the External Rotation Cable work?

Mainly the rotator cuff. The rear delts assist.

Is the External Rotation Cable good for beginners?

Yes. The External Rotation Cable is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the External Rotation Cable?

For example the Band External Rotation, Side Lying External Rotation and Cuban Press. They train mostly the same muscles, some with different equipment.

How do you make the External Rotation Cable harder?

Add weight or reps, or move on to the Cuban Press and Kettlebell Halo.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

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