External Rotation with Cable

ShouldersCableBeginnerIsolation

External Rotation with Cable — start position — START

External Rotation with Cable — finish position — FINISH

How to do it

01Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
02Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
03With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
04Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Front Dumbbell Raise Side Lateral Raise Alternating Deltoid Raise Bent Over Dumbbell Rear Delt Raise With Head On Bench

With cable

Face Pull Bent Over Low-Pulley Side Lateral Cable Seated Lateral Raise

With barbell

Upright Barbell Row

With bands

Band Pull Apart

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