External Rotation with Cable
How to do the External Rotation with Cable
- 1
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
- 2
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.
- 3
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.
- 4
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
How to program the External Rotation with Cable
Sets and reps
As an isolation movement, the External Rotation with Cable is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The External Rotation with Cable is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the External Rotation with Cable into a plan
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Frequently asked questions
What muscles does the External Rotation with Cable work?
The External Rotation with Cable primarily targets the Shoulders.
What equipment do I need for the External Rotation with Cable?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the External Rotation with Cable should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
