Cable Shoulder External Rotation
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Cable
HOW TO PERFORM
- Set a single handle at about elbow height and stand side on to the stack.
- Take the handle in your outside hand, the one furthest from the pulley, and tuck that elbow against your ribs at a right angle so the forearm starts across your stomach.
- Set your shoulder blade back and down, then keep the elbow pinned and rotate the forearm out and away from your body.
- Pause a moment at the end of the range, then let it come back across under control.
FORM TIPS
- Pin a rolled towel between your elbow and your ribs. If it drops, the elbow is flaring and the work has moved off the cuff and onto the delt.
- Turning the torso about 45 degrees away from the pulley keeps tension on the cuff where it is longest, which a square stance gives up.
- Keep it light and keep the wrist straight. This is a small stabilising group and nothing about it rewards a heavy set.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.