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Shoulders · Cable · Beginner

How to do Cable Standing Shoulder External Rotation

The cable standing shoulder external rotation is an exercise that targets the deltoid muscles, particularly focusing on shoulder stability and external rotation. It also engages the rotator cuff and trapezius muscles, making it effective for improving shoulder health and function.

Cable Standing Shoulder External Rotation demonstration
Primary muscle
Shoulders
Also works
Rotator cuff and Trapezius
Equipment
Cable
Level
Beginner
Category
Shoulders

How to do Cable Standing Shoulder External Rotation, step by step

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the cable handle with your arm extended in front of you, parallel to the ground.
  3. Keep your elbow slightly bent and your shoulder blades pulled back.
  4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
  5. Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Cable Standing Shoulder External Rotation works your shoulders as the main mover, with help from your rotator cuff and trapezius.

Track Cable Standing Shoulder External Rotation in SPLYT

Cable Standing Shoulder External Rotation is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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