Step by step instructions, muscle activation and variants for the Cable Kneeling Shoulder External Rotation.
The Cable Kneeling Shoulder External Rotation isolates the posterior rotator cuff muscles — primarily the infraspinatus and teres minor — to strengthen shoulder external rotation. Performing this in a kneeling position reduces cheating through the lower body and promotes strict, controlled movement.
Common mistakes content is coming soon.
The Cable Kneeling Shoulder External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.