How to Do External Rotation (Cable): Step by Step
- Elbow pinned to your side at 90°
- Rotate forearm outward against cable
- Slow and controlled — this is prehab, not power
- Return slowly
Common Mistakes to Avoid
- Elbow drifting away from body
- Using too much weight
- Rushing the movement
External Rotation (Cable) Tips
- Very light weight — 2-5kg is plenty
- Great before any pressing workout
- Can also do with a resistance band
Muscles Worked
shouldersrear delts
Equipment
cable machine
Tracking
Count reps