FastFit BETA
BasicStrength
Drag to rotate 360°
Speed for this exercise

Cable External Rotation

Shoulders Tier C for Shoulders Cable Isolation Pull
Try it now
3sets
12-15reps /side
45srest
~3.1kcal/min

How to do it

Muscles worked

Secondary
Upper Back

Secondary muscles help but are not the main target

See the full tier list · Shoulders

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Deep inside the shoulder — a small, controlled burn.

Key cue (the coach says it during the set)“Elbow glued to your side, rotate slowly.”

Tempo · Out 2 s · hold 1 · back 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Neck / upper trapsShrugging. Keep the shoulder down and use a lighter band.
  • Feel it in Forearms / gripWrist doing the work. Keep the wrist straight; the forearm moves as one piece.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Set the pulley at elbow height so the cable pulls straight across your body.
  • Stand with feet hip-width apart and brace your core before each rep.
  • Train one side at a time and match the reps on both sides.
  • Tuck a rolled-up towel between your elbow and side to keep the arm in place.
  • Use light resistance and slow reps — the rotator cuff muscles are small.
  • Stand far enough from the stack to keep constant tension on the cable.

Common mistakes

  • Letting your elbow drift away from your side as you rotate.
  • Twisting your torso instead of rotating at the shoulder.

Breathing

Exhale as you rotate out, inhale as you return.

Equipment needed

Cable
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all