Cable Standing Shoulder External Rotation
Expert Advice
Keep your elbow pinned to your side to ensure proper isolation of the shoulder's external rotators.
How-to-do Steps
- Attach a handle to a low pulley cable and select the weight.
- Stand perpendicular to the cable machine, feet shoulder-width apart.
- Grasp the handle with the hand closest to the machine, elbow bent at 90 degrees and pinned to your side.
- Rotate your arm outward, keeping your elbow stationary.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Cable Standing Shoulder External Rotation primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Standing Shoulder External Rotation work?
Cable Standing Shoulder External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Standing Shoulder External Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Standing Shoulder External Rotation suitable for beginners?
Cable Standing Shoulder External Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
