Standing Cable Shoulder External Rotation

Setup

1. 01Set the pulley at elbow height and attach a single handle.
2. 02Stand side-on with the working arm on the far side from the stack.
3. 03Pin the working elbow to your side, bent to 90 degrees, forearm across the belly.
4. 04Place a folded towel between elbow and ribs if it helps keep the elbow fixed.

Execution

1. 01Rotate the forearm away from the body while the elbow stays glued to the ribs.
2. 02Turn out as far as you can without the shoulder rolling forward or the trunk twisting.
3. 03Pause briefly at the end range.
4. 04Return slowly across the body to the start position.

Checkpoints

• -Elbow stays pinned to the side through the whole rep.
• -Wrist stays neutral and in line with the forearm.
• -Torso does not rotate to help the cable move.
• -Tempo is slow and controlled in both directions.

Common mistakes

• -Letting the elbow drift away from the ribs and turning it into a row.
• -Loading too heavy for the small cuff muscles.
• -Twisting the torso to fake extra range.
• -Bending the wrist instead of rotating the shoulder.