Shoulders · Shoulder and posture care
Cable External Rotation
The Cable External Rotation mainly trains your rear delts. Also working: upper back.
One cable
Stable
How to do it
- Stand side-on to the pulley and hold the handle in front of your stomach with the outside hand
- Elbow bent 90° at your side: a rolled towel underneath keeps it there
- Rotate your forearm outward like a door, the elbow stays against your body
- Hold briefly, take three seconds to return: then switch sides
Coach’s tip
The illustration shows the view from above: only the forearm swings. The small muscles that keep the head of the upper arm in its socket need little weight and clean reps: use the smallest plate. If your elbow lifts away or your torso rotates, it’s too heavy.
Setup
Pulley
Pulley at elbow height
Grip
Single handle in the hand farther from the pulley
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (shoulder and posture care). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable External Rotation work?
Mainly the rear delts. The upper back help.
How do I set up the cable machine for the Cable External Rotation?
Pulley: Pulley at elbow height. Grip: Single handle in the hand farther from the pulley.
What can I do instead of the Cable External Rotation?
For the same movement: Posture Row with Chin Tuck, Wall Slide and Cable Serratus Punch. In DCFT you swap with one tap.
DCFT
The Cable External Rotation in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.