Cable Shoulder External Rotation
ShouldersIsolationPullCableBeginner
Pure isolation for the infraspinatus and teres minor. Light load, lots of control: this is joint-health work, not strength work.
How to perform
- 1.Cable at elbow height, standing side-on.
- 2.Grab with the hand FURTHEST from the cable, elbow pinned to your side at 90 degrees.
- 3.Rotate your forearm outward keeping the elbow pinned.
- 4.Hold briefly at the end.
- 5.Return slowly without losing tension.
Common mistakes
- ●Letting the elbow leave your side
- ●Turning your torso to help
- ●Using too much weight
- ●Rushing the reps
Proper technique
A rolled towel under the elbow forces it to stay pinned. The range is short: do not push past where the shoulder moves freely. 12-20 reps.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Infraspinatus
Secondary
- Rear deltoid
- Teres minor