Exercise description of cable external rotation.  Learn about cable external rotation with videos, pictures, and other sports information.  Also learn how cable external rotation can improve your sports performance.

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 the exercise:  The athlete should be in a standing position and grab the hand attachment. The athlete should keep the elbow close to the side and make a 90 degree angle at the elbow. The athlete should stand so that the arm is positioned furthest away from the cable tower. The arm should forearm should be across the body in this position. Now, the athlete will rotate the arm, keeping the elbow close to the body, moving the forearm 90 degrees so that it is off of the body. From this position, the athlete may slowly return the forearm to the across the body position.

Spotting the exercise:  The spotter may assist the athlete with keeping their elbow close to the side. Also, the spotter may assist the athlete by pushing on their wrist if the athlete can not complete the full range of motion, due to muscular fatigue.

Sport specific 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.