External Rotation (Cable)

Rotator cuff exercise performed with cable to strengthen rotator-cuff of the shoulder.

Instructions

1. Attach a handle to a cable machine set at elbow height and position yourself standing perpendicular to the machine.
2. Bend your elbow to 90 degrees with your upper arm parallel to the ground and your forearm pointing forward toward the cable.
3. Grasp the handle with the hand nearest to the cable, keeping your elbow against your side.
4. Pull the handle across your body by externally rotating your shoulder until your forearm points upward and is perpendicular to the ground.
5. Hold the peak contraction briefly, squeezing the rotator-cuff.
6. Slowly return to the starting position with control.
7. Complete all reps on one side, then repeat on the opposite side.

Tips

• Keep your upper arm stationary throughout the movement
• Use light to moderate weight to protect the shoulder joint
• Control the movement in both directions, especially the eccentric (return) phase
• Keep your core engaged and avoid leaning away from the cable
• This exercise is excellent for shoulder health and prehab, especially for overhead athletes