NOW Fitness · Exercise library
Cable External Rotation
- Main muscle
- Rear Delts
- Muscle group
- Shoulders
- Equipment
- Cable
How to do it
- 1Set a cable pulley to elbow height and stand sideways to it.
- 2Hold the handle with your elbow bent 90 degrees and tucked to your side.
- 3Rotate your forearm outward away from the machine, keeping the elbow fixed.
- 4Pause briefly at full rotation without shrugging your shoulder.
- 5Return slowly to the starting position.
Coaching cues
- Elbow glued to your side
- Rotate, don't swing
- Shoulder stays down
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