External Rotation with Cable
How to do the External Rotation with Cable with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Cable
How to do the External Rotation with Cable
- 1
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
- 2
Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- 3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- 4
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Log it, see it on your body.
Every External Rotation with Cable set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
More shoulders exercises
External Rotation with Cable: common questions
What muscles does the External Rotation with Cable work?
The External Rotation with Cable primarily works the Shoulders.
Is the External Rotation with Cable suitable for beginners?
Yes. The External Rotation with Cable is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the External Rotation with Cable?
To do the External Rotation with Cable you'll need a cable machine.
Is the External Rotation with Cable a compound or isolation exercise?
The External Rotation with Cable is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the External Rotation with Cable with correct form?
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away. Follow the full step-by-step above for the complete movement.
Log your External Rotation with Cable sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |