Cable External Rotation

How to Perform the Cable External Rotation

Set the cable pulley to elbow height and attach a single D-handle.
Stand sideways to the machine with your working arm on the far side from the pulley.
Grasp the handle with your outside hand and pin your elbow to your side at a 90-degree bend.
Start with your forearm pointing across your body toward the cable machine.
Rotate your forearm outward away from your body while keeping your elbow firmly pinned to your side.
Rotate as far as comfortable, typically until your forearm is pointing straight ahead or slightly beyond.
Slowly return your forearm to the starting position across your body under control.
Complete all reps on one side before turning around and working the other arm.

Letting the elbow drift away from the side of the body

Keep your elbow pinned to your side throughout the entire movement. Place a towel between your elbow and ribs as a cue.

Using too much weight and compensating with body rotation

Use a light weight that allows slow, controlled rotations. This is a rehab exercise, not a strength exercise.

Rotating too fast without control

Perform each repetition slowly with a 2-second rotation in each direction to properly engage the rotator cuff.

●Keep the weight light; the rotator cuff muscles are small and do not need heavy loading.
●This exercise is best performed as part of your warm-up before pressing or overhead work.
●A small towel rolled between your elbow and torso helps maintain proper elbow positioning.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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