External Rotation with Cable
The external rotation with cable is a shoulders exercise that targets the shoulders with cable. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
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.
Want this in a plan?
Build a weekly routine around the external rotation with cable and the rest of your shoulders work, matched to your goal and the equipment you have.
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Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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