External Rotation with Cable

Technique

How to perform External Rotation with Cable

1. Set a cable handle or secure a resistance band at about elbow height.
2. Stand sideways to the anchor with the working arm farther from it and enough distance to create light starting tension.
3. Hold the handle or band with your elbow bent to 90 degrees and pressed gently against your side; a small pad between your elbow and torso is optional.
4. Brace your core and keep your shoulders level.
5. Exhale as you rotate your forearm away from your torso without letting your elbow drift.
6. Pause briefly, then inhale as you return under control.
7. Complete the prescribed repetitions and switch sides.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor.