External Rotation with Cable

A cable machine variation of shoulder external rotation that provides constant tension for rotator cuff and shoulder stability work.

Instructions

1. Adjust the cable machine so the handle is at the same height as your elbow.
2. Stand perpendicular to the machine, a couple of feet away, with your side toward the machine.
3. Grasp the handle with the hand on the side closest to the machine.
4. Keep your elbow firmly pressed to your side; consider using a foam roll or pad against your elbow for proper positioning.
5. Bend your elbow to 90 degrees with your forearm reaching across the front of your torso. This is your starting position.
6. Execute the movement by rotating your arm outward in a backhand motion, keeping your elbow stationary.
7. Continue rotating as far as comfortably possible.
8. Pause briefly at the end of the range of motion.
9. Return to the starting position in a controlled manner.
10. Complete the desired repetitions, then switch sides.

Tips

• Keep your upper arm and elbow completely still throughout the entire movement.
• Maintain steady, controlled motions without momentum.
• The cable provides constant tension throughout the movement, benefiting strength development.
• Excellent for shoulder stability and rotator cuff strengthening.
• Use lighter weight and focus on proper form for injury prevention.