External Rotation with Cable

Also called cable external rotation, rotator cuff cable and cable er.

Works

Shoulders

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.

1. 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.
2. 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.
3. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Cues

• Cable at elbow height.
• Elbow pinned, bent 90 degrees.
• Rotate out, pause 1 second.
• Return slowly.

Common mistakes

• Elbow drifting off the side.
• Twisting the torso.
• Going too heavy.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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