Strength
External Rotation with Cable
The external rotation with cable is a beginner strength exercise for your shoulders, using cable.
- Main muscles
- Shoulders
- Equipment
- Cable
- Level
- Beginner
How to do it
- Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
- 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.
- 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.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Cable Rear Delt Fly 
Band lateral raise 
Cable lateral raise 
Dumbbell lateral raise 
Half-kneeling one-arm dumbbell press 
Seated dumbbell shoulder press