External Rotation with Cable
How to do the External Rotation with Cable with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
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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.
Log it, see it on your body.
Every External Rotation with Cable set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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