External Rotation with Cable
The External Rotation with Cable is a beginner cable machine exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentCable Machine
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.