GymPlan AIExternal Rotation with Cable
External Rotation with Cable is a beginner isolation cable exercise that mainly works your shoulders.
💪 Shoulders🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the external rotation with cable
- Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
- Grasp 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.
- With 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.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Muscles worked
Primary: Shoulders
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialExternal Rotation with Cable alternatives
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What muscles does the external rotation with cable work?
It mainly works your shoulders.
How many sets and reps of external rotation with cable should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the external rotation with cable good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.