Cable Shoulder External Rotation

The shoulder external rotation targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint while also enabling rotation.

The purpose of the exercise is therefore not to build large shoulders, but mainly to prevent injuries and increase mobility. Choose a weight that targets these smaller muscles.

Cable shoulder external rotation execution

1
Keep your elbow in the same position (against your body) while rotating your hand forward and outward. Keep the shoulder itself lowered.
2
Bring your hand back forward and inward until you almost lose the tension.

Cable shoulder external rotation

Muscles involved:

Shoulder joint:

Deltoideus (especially the rear)

Rotator cuff (supraspinatus, infraspinatus and the

teres minor)

Levator Scapulae

Cable shoulder external rotation setup

Set the cable pulley at elbow height and attach a single handle.
Choose the desired resistance (relatively light).
Stand with the side of your body next to the cable rack and ensure that the pulley is directly in front of your chest/abdomen. Grip the handle with the hand farther away from the cable rack.
Your forearm is then positioned horizontally across the upper part of your abdomen, with your thumb pointing outward.