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Exercise guide
Cable External Rotation
A cable exercise rotating the forearm outward with the elbow pinned at the side, strengthening the rear delts.
What this exercise works
- Muscles
- posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set a cable pulley to elbow height and grip the handle.
- Stand side-on to the machine with your working elbow bent at 90 degrees.
- Keep your elbow glued to your side and rotate your forearm outward.
- Pause at the end of the movement.
- Return under control. Complete reps on one side, then switch.
Technique cues and common mistakes
- Use a light weight to keep the rotation strict and controlled.
- Keep your wrist straight and in line with your forearm.
- Avoid shrugging your shoulder or twisting your torso during the movement.