External Rotation with Cable

Shoulders · Cable

How to do it

Set the pulley at elbow height and stand side-on with the working arm on the outside. Take the handle with that hand, elbow pinned to your side and bent to 90 degrees. Rotate the forearm outwards as far as you can without moving the elbow, hold a second and return under control. Unlike a band, the cable gives the same resistance throughout; unlike a dumbbell, it actually pulls at the start of the rotation. **Light weight, full range.** The classic mistake is letting the elbow drift backwards.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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