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Cable Standing Shoulder External Rotation animation

How to do the Cable Standing Shoulder External Rotation

BackBack & LatsCableBeginner

The cable standing shoulder external rotation builds the rotator cuff and rear shoulder stabilizers that keep your joints healthy and your pulling strength honest. Mastering this pattern at the cable stack sets a foundation for every row, pull-up, and overhead movement you will ever do.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Set the cable pulley to elbow height, grip the handle with the hand farthest from the machine, and pin your elbow tight to your side at 90 degrees.
  2. Brace your core and stand tall, keeping your shoulder blade slightly retracted before you begin the movement.
  3. Rotate your forearm away from your body in a smooth arc until your hand points forward or slightly past, pausing briefly at end range.
  4. Reverse the motion under control back to the start, resisting the cable pull rather than letting it snap your arm back.

Common mistakes

  • Letting the elbow drift away from the torso, which turns the move into a shoulder abduction — keep the elbow glued to your side throughout the entire rep.
  • Using too much weight and compensating by rotating the trunk — drop the load until you can isolate the shoulder joint completely without any body lean or twist.
  • Rushing through the eccentric phase and losing tension — the return portion builds as much stability as the pull, so take at least two seconds on the way back.

Pro tip — At the top of each rep, think about pulling your shoulder blade toward your spine one extra degree before you reverse the movement — this brief scapular retraction fully engages the posterior cuff and trains the shoulder to move as a integrated unit rather than a loose joint.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

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