Cable External Rotation
Rotating the forearm outward against a cable with the elbow pinned at the side. A light isolation exercise for the rotator cuff's external rotators.
Primary muscles
- Rotator Cuff
Secondary muscles
- Rear Delts
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand side-on to a cable set at elbow height, holding the handle with the far hand, elbow bent 90 degrees and tucked against the side, forearm across the stomach.
Keep the elbow fixed against your side (a rolled towel between elbow and ribs helps).
Rotate the forearm outward away from the body.
Stop when you reach a comfortable end range without the elbow moving.
Return slowly to the start, then switch sides.
Breathing: Exhale as you rotate out, inhale as you return.
Coaching tips
Elbow glued to your side
Rotate, don't pull
Light and slow
Common mistakes
Letting the elbow drift away from the body
Twisting the torso
Using too much weight
Safety notes
Use light loads and a pain-free range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.