external rotation with cable

What is External Rotation with Cable? External rotation with cable is a strength training exercise that targets the external rotators of the shoulder, specifically the infraspinatus and teres minor muscles. This exercise helps to improve shoulder stability and function, making it beneficial for athletes, individuals recovering from shoulder injuries, or anyone looking to strengthen their shoulders.

Set Up: Attach a D-handle to the low pulley on a cable machine. Stand with your side to the machine, keeping your elbow bent at 90 degrees and your upper arm parallel to the floor. 2. Execution: Keeping your elbow tucked in by your side, exhale and externally rotate your shoulder to move the handle away from your body.
Return: In a controlled manner, inhale and slowly return to the starting position.
Repetitions: Aim for 3-4 sets of 10-15 repetitions on each side.

Allowing the elbow to move away from the side, reducing the effectiveness of the exercise.
Using momentum to perform the movement instead of relying on the targeted muscles. - Using excessive weight, which can lead to compensatory movements and potential injury.

Focus on maintaining a strong core and stable shoulder blade throughout the movement.
Use a slow and controlled tempo to ensure the external rotators are properly engaged. - Adjust the cable height to find the optimal position that challenges your external rotator muscles without compromising form.

Primary Muscles: Infraspinatus, teres minor (external rotators of the shoulder).
Secondary Muscles: Posterior deltoid, rotator cuff muscles.