Cable shoulder external rotation

Direct work for the rotator cuff (infraspinatus and teres minor) with constant tension. It is prevention and joint health: program it with light load and high reps, never to failure.

• Isolation
• Cable
• Beginner

How to do it

• Elbow pinned to the side, bent to 90°
• A rolled towel under the armpit helps keep the elbow fixed
• Rotate outwards without letting the elbow leave the body
• Return slowly to the starting point

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting the elbow drift and turning it into a row
• Loading so much that the torso rotates
• Chasing failure on a cuff exercise

Muscles worked

Primary

• Anterior deltoid

Secondary

• Rear delt

Alternatives

• Band shoulder external rotation
• Face Pull
• Cuban press