Cable external rotation

A light rotator cuff exercise that strengthens the small muscles that stabilise the shoulder.

• Muscle group: Shoulders
• Equipment: Cable machine
• Difficulty: Beginner

Also known as: Cable shoulder external rotation, Rotator cuff cable rotation, Udadrotation af skulder i kabel, Rotator cuff øvelse med kabel

How to do it

1. Set a cable at elbow height, stand side-on and hold the handle with the far hand, elbow bent 90 degrees and tucked to your side.
2. Rotate your forearm outward away from your belly while keeping the elbow in place.
3. Return slowly to the start with control.

Common mistakes

• Using too much weight and letting the elbow drift away from the body.
• Twisting the torso instead of rotating at the shoulder.

Alternatives

• Dumbbell external rotation
• Face pull
• Reverse pec deck
• Band face pull
• Band pull-apart

Watch a video demonstration on YouTube

“Shoulder External Rotation (With Cable)” by Muscle & Motion (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.