Breathing
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
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The External Rotation with Cable primarily works the shoulders. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
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.
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.
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Technique guidance
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing External Rotation with Cable sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the shoulders using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
