Beginner
Cable External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Cable External Rotation targets the infraspinatus muscle, which is a very important rotator cuff muscle. The rotator cuff muscles provide some stability for the shoulder joint. The major function of the infraspinatus muscle is to rotate the humerus, or long arm bone, away from the body.
Exercise Instructions
-
Step 1
Stand in front of an adjustable cable machine with your feet shoulder-width apart. With the D-handle at chest level, hold the handle with your hand farthest from the machine, keeping your elbow to your side. -
Step 2
Rotate your shoulder, so the strap passes through your body, keeping your elbow still and firmly at your side. -
Step 3
When your forearm is extended at a 90-degree angle to your stomach, pause and then return to the starting position.
Muscle Groups
Cable External Rotation targets Back, Shoulders as seen below.
Exercise Tips
- Use a slow, controlled pace throughout the movement.
- Use a full range of motion.
- Pause at the top at the end of the movement.
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