External shoulder rotation with cable

Exercise overview

Primary muscle group: Shoulders

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 5

Average per rep (lbs)*: 10

Description: Load the cable machine with an appropriate weight and set the pulley to elbow-height. Stand facing the machine with your side towards the pulley, and grab the stirrup handle with your far arm. Keep your elbow locked by your side and position your forearm across your belly, ensuring that your arm is bent at a 90-degree angle. Engaging your core, exhale as you pull the cable away from your body by externally rotating your shoulder. Hold this position for a count of two. Inhale as you slowly return your forearm to the starting position, keeping your elbow locked by your side. Repeat the exercise for the desired number of repetitions. Switch sides and repeat the exercise with your opposite arm. Remember to maintain proper form and control throughout the exercise.

Exercise ID: 00097

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Align Your Upper Arm: When performing this exercise, keep your upper arm close to your body. This helps to focus the movement on your shoulder rotator muscles and reduces the risk of shoulder joint strain.
Use a Light Weight: It's essential to start with a light weight to ensure you are using the correct muscles and maintaining proper form. As this is an isolation exercise targeting the small rotator cuff muscles, too much weight can compromise technique and lead to injury.
Maintain a Neutral Spine: Keep your back straight and avoid leaning to either side or arching your back. This helps in stabilizing your core and ensures that the movement is isolated to the shoulder joint.
Controlled Movements: Perform the exercise slowly and under control, both during the concentric (outwards) and eccentric (return) phases. This maximizes muscle engagement and minimizes the risk of injury.
Elbow Position: Keep your elbow bent at a 90-degree angle throughout the exercise. This ensures that the shoulder, not the elbow or wrist, is driving the movement.
Avoid Jerk Movements: Don’t jerk or hunch your shoulders during the exercise. Smooth, deliberate movements are crucial to properly engaging your rotator cuff muscles.
Breathing Technique: Exhale as you externally rotate the shoulder, and inhale as you return to the starting position. Proper breathing helps stabilize your core and supplies your muscles with necessary oxygen.
Mirror Check: If possible, perform the exercise in front of a mirror. This allows you to ensure that your form and alignment are correct and consistent throughout the exercise.
Keep the Cable Tight: Make sure the cable has tension on it at the start of the exercise. This ensures consistent resistance throughout the range of motion.
Frequency and Volume: Because the rotator cuff muscles are small and easily fatigued, it's typically more effective to focus on higher repetitions with lighter weights than heavy, low-rep sets. This helps build endurance and stability in your shoulder joints.

Exercise overview

Exercise tips and tricks

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