Cable External Rotation

Cable External Rotation Basics

Primary muscles worked: Infraspinatus, Teres Minor

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Cable Tower set to shoulder level and hand attachment

How To Perform Cable External Rotation

• Grab the hand attachment with one hand and take two or three small steps away from the cable tower.
• Turn your body perpendicular to the tower so that your body is between the cable tower and the arm you used to grab the hand attachment.
• Position the arm you have gripped the hand attachment with so that it is tucked tightly to your side and forms an L-shape with a 90-degree angle at the elbow joint. Allow your forearm to cross your body.
• Now, rotate your forearms away from your body as far as you can comfortably manage.
• At that point, hold the position for a brief moment and then slowly return your forearm to the starting position.

Cable External Rotation Tips

• You may place a tower or small pillow between your elbow and body to ensure that your upper arm is tucked tightly to the side of your body.
• Your rotator cuff muscles are designed for shoulder stabilization; therefore, this exercise should typically be done for a higher number of reps at lighter weights.

Cable External Rotation and Sports Application

The cable external rotation is an important exercise for any athlete that utilizes a repetitive overhead throwing motion. Baseball, football, volleyball, and any other sport that requires this motion places a lot of stress on the rotator cuff muscles. This exercise will improve rotator cuff strength and endurance which will not only increase strength and power but more importantly reduce the risk of injury which may prolong an athletes career.