How to do a Cable Shoulder External Rotation
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Shoulder External Rotation
Target muscles worked
Instructions for Proper Form
Focusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.
- Position the cable to elbow height and stand perpendicular to the cable with your feet shoulder width apart.
- Grab ahold of the cable handle with the outside hand and keep the elbow fixed and near your torso.
- Bring the handle away from your abdomen keeping your forearm parallel with the ground. Keep your wrist straight and fixed throughout the movement.
- Control the movement back to the starting position and repeat.
Weight & 1 Rep Max Calculator
Average Cable Shoulder External Rotation standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps12.5lbs15lbs
- advanced8reps15lbs20lbs
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Alternatives & Variations to Cable Shoulder External Rotation
1. Cable Lateral Raise
97.7 mSCORESWAPPED 158 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
2. Cable Shoulder Internal Rotation
49.5 mSCORESWAPPED 114 TIMESCable Shoulder Internal rotation is an isolation exercise that primarily targets your shoulder, and more specifically your rotator cuff. This is a great exercise for improving stability, and shoulder health. The use of a cable gives you more control over where your resistance is coming from, as well as allowing you to perform this movement from a standing position.
3. Cable Face Pull
96 mSCORESWAPPED 102 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
4. Loop Band Shoulder External Rotation
18.7 mSCORESWAPPED 74 TIMESFocusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 68 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Cable Shoulder External Rotation at 90°
37 mSCORESWAPPED 65 TIMESThis variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.
7. Cable Front Raise
78.8 mSCORESWAPPED 60 TIMESCable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.
8. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 56 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
9. Cable Rear Delt Fly
84.9 mSCORESWAPPED 55 TIMESCable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.
10. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 54 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).