Cable External Rotation

A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rotator cuff's external rotators with the rear delts assisting.

How to do it

1. Set a cable pulley to elbow height and grip the handle.
2. Stand side-on to the machine with your working elbow bent at 90 degrees.
3. Keep your elbow glued to your side and rotate your forearm outward.
4. Pause at the end of the movement.
5. Return under control. Complete reps on one side, then switch.

Tips

• Use a light weight to keep the rotation strict and controlled.
• Keep your wrist straight and in line with your forearm.
• Avoid shrugging your shoulder or twisting your torso during the movement.

Muscles

Primary: Rear deltoid

Secondary: Rhomboids, Traps