Cable External Rotation

Set the cable at elbow height and stand sideways to it. Keep your elbow against your side, bend it to 90 degrees, and hold the handle on the inside of your body.

Keeping your elbow fixed, rotate your hand outward. Keep your shoulder still and turn only your forearm, as if opening a small door.

Slowly rotate back inward. Keep your elbow against your side all the way through.

Make sure you feel the external rotators at the back of your shoulder working. These are small muscles, so light weight and control matter most.

Letting your elbow drift away or twisting your torso brings in larger muscles. Lower the weight if needed, but keep the elbow fixed first.

Exhale as you rotate outward and inhale as you return. Keep breathing even through this short movement.

Place a towel between your elbow and side to learn how to keep the elbow pinned. Because this targets the rotator cuff, precise positioning comes before reps.