Cable Kneeling Shoulder External Rotation exercise animation (Männlich)

Cable Kneeling Shoulder External Rotation

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable kneeling shoulder external rotation is a rotator-cuff isolation exercise that targets the infraspinatus and teres minor, the external rotators of the shoulder, with help from the rear deltoid. Performed kneeling with the elbow fixed at 90 degrees, it builds shoulder stability and is a staple of prehab and warm-up work for anyone who presses overhead.

Cable Kneeling Shoulder External Rotation: So führst du sie aus

  1. 1Set a single cable pulley to roughly elbow or torso height and attach a handle.
  2. 2Kneel side-on to the machine so the working arm is farthest from the pulley, and grip the handle with that hand.
  3. 3Tuck the working elbow tight against your side and bend it to 90 degrees, forearm pointing across your body toward the machine.
  4. 4Brace your core and keep your shoulder blade pulled down and back to set a stable base.
  5. 5Rotate your forearm outward and away from your body, pivoting only at the shoulder while the elbow stays pinned to your ribs.
  6. 6Continue until your forearm points forward or slightly past your torso, keeping your wrist straight throughout.
  7. 7Pause briefly at the end range, then lower under control back across your body without letting the elbow drift.
  8. 8Complete your reps, then switch sides and repeat with the other arm.

Technik-Tipps

  • Keep the working elbow glued to your side for the whole set; a rolled towel pinned between elbow and ribs gives clear feedback if it lifts.
  • Use a light load and slow, controlled tempo, since the rotator cuff responds to quality reps rather than heavy weight.
  • Lead the motion with the back of your hand, rotating from the shoulder rather than yanking with the forearm or wrist.
  • Keep your torso upright and still so the movement comes from external rotation, not from twisting your trunk.
  • Set the cable so the line of pull is roughly horizontal across your body, matching the path of the forearm.

Häufige Fehler

  • Letting the elbow drift away from the ribs, which turns the lift into a shoulder abduction and takes tension off the rotator cuff.
  • Using too much weight and swinging the torso to fling the arm out, which strains the cuff and removes the targeted work.
  • Bending the wrist to gain extra range, which loads the wrist instead of the infraspinatus and teres minor.
  • Rushing the negative and letting the cable snap the arm back, losing tension and risking the shoulder at end range.
  • Hunching the shoulder up toward the ear instead of keeping the shoulder blade down and back, which feeds impingement.

Häufig gestellte Fragen

What muscles does the cable kneeling shoulder external rotation work?

It primarily works the infraspinatus and teres minor, the rotator-cuff muscles that externally rotate the shoulder, with the rear deltoid assisting. It is a shoulder and upper-back stabilizing exercise rather than a mass builder.

How heavy should I go on this exercise?

Keep it light. The rotator cuff is small and responds best to controlled reps, so use a weight you can move smoothly for 12 to 20 reps without swinging or letting the elbow lift.

Why keep the elbow pinned to my side?

Pinning the elbow isolates external rotation at the shoulder so the infraspinatus and teres minor do the work. If the elbow drifts out, the larger deltoid takes over and you lose the rotator-cuff focus.

Is the cable kneeling shoulder external rotation good for beginners?

Yes. It is a low-risk, beginner-friendly way to strengthen the rotator cuff and improve shoulder stability, and it works well as a warm-up or accessory move before pressing exercises.

How many sets and reps should I do?

Two to three sets of 12 to 20 reps per arm is a sensible default. Because it targets the cuff, higher reps with light, controlled loads are more effective than heavy low-rep sets.

Ähnliche Übungen