How to do the Cable External Rotation
Set the pulley at elbow height, stand side-on and grab the handle with your far hand.
Keep your elbow pinned to your side, bent at 90 degrees.
Rotate your forearm outward as far as your shoulder allows, without letting your elbow drift.
Return slowly and finish your reps before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
Train smarter
- Shoulder pain bench press: fixes, swaps and when to stopShoulder pain when you bench press: setup changes that often help, exercise swaps to keep training your chest, how to rebuild, and when to see a professional.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
