About this exercise
An isolation exercise targeting the rotator cuff muscles, particularly the infraspinatus and teres minor. Commonly used for shoulder health, joint stability, and injury prevention or rehabilitation.
Cable Standing Shoulder External Rotation
Step by step instructions, muscle activation and variants for the Cable Standing Shoulder External Rotation.
EasyRear shoulders
How to Perform
- Set the cable pulley to waist height and attach a D-handle
- Stand side-on to the machine and grasp the handle with the hand farther from the machine
- Keep your elbow bent at 90° and tucked firmly against your side
- Rotate your forearm outward, away from your body, in a controlled arc
- Hold briefly at the end of the range of motion
- Slowly return your forearm to the starting position
- Complete all reps on one side, then switch arms
Muscle Activation
Primary
Rear shoulders
Secondary
Trapezius
Common Mistakes
Common mistakes content is coming soon.
About the Cable Standing Shoulder External Rotation
The Cable Standing 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.
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