Cable Standing Shoulder External Rotation exercise animation (Hombre)

Cable Standing Shoulder External Rotation

Músculo objetivo
Teres Major, Teres Minor
Músculos sinergistas
Deltoid Posterior
Equipamiento
Cable
Parte del cuerpo
Back
Tipo
Strength

The cable standing shoulder external rotation is a controlled isolation exercise that targets the teres major and teres minor, with the rear (posterior) deltoid assisting. Performed standing at a cable machine, it strengthens the rotator-cuff region and helps stabilize the shoulder, making it a useful prehab and shoulder-health movement done with light loads.

Cómo hacer el Cable Standing Shoulder External Rotation

  1. 1Set the cable pulley to about elbow height and attach a single handle.
  2. 2Stand side-on to the machine so the working arm is farthest from the pulley, and grip the handle with that hand across the front of your body.
  3. 3Tuck the working elbow against your side and bend it to 90°, keeping your forearm parallel to the floor.
  4. 4Brace your core, keep your shoulder blade down and back, and roll your shoulders away from your ears.
  5. 5Keeping your elbow pinned to your side, rotate your forearm outward and away from your body until it points roughly straight ahead.
  6. 6Pause briefly at the end of the range, feeling the muscles behind your shoulder work.
  7. 7Rotate the forearm back across your body under control, resisting the cable the whole way.
  8. 8Complete your reps, then switch sides and repeat with the other arm.

Consejos de técnica

  • Use a light weight — this is a small-muscle, joint-health movement, and heavy loads recruit the larger back and shoulder muscles instead.
  • Keep the elbow glued to your ribs; placing a rolled towel between your elbow and side helps you feel when it drifts.
  • Move only at the shoulder joint — your wrist, forearm angle, and torso should stay still throughout.
  • Lead with a slow, even tempo on both the rotation out and the return so the cuff stays under tension.
  • Set the working range so there is constant tension at the start position rather than slack in the cable.

Errores comunes

  • Letting the elbow drift away from your side, which turns the movement into a rear-delt or rowing action and removes work from the rotator-cuff muscles.
  • Using too much weight, which forces the torso to twist and the bigger muscles to take over, defeating the purpose and stressing the joint.
  • Twisting the trunk or swaying to swing the handle out, which adds momentum and reduces tension on the target muscles.
  • Bending or extending the elbow during the rep, which converts the rotation into a press or pull instead of a clean external rotation.
  • Shrugging the shoulder up toward the ear, which loses scapular stability and shifts load onto the upper traps.

Preguntas frecuentes

What muscles does the cable standing shoulder external rotation work?

It primarily works the teres major and teres minor at the back of the shoulder, with the posterior (rear) deltoid assisting. These muscles help externally rotate and stabilize the shoulder joint.

How much weight should I use for external rotations?

Start very light. This is a small, stabilizing movement, so a low weight you can control for 12–20 reps is appropriate. If your torso twists or your elbow leaves your side, the weight is too heavy.

Is this exercise good for shoulder health?

Yes. External rotation strengthens the muscles that help stabilize the shoulder, so it is commonly used as prehab and as warm-up work. Keep the loads light and the form strict to get the benefit safely.

How many sets and reps should I do?

Because the load is light and the muscles are small, 2–3 sets of 12–20 reps per arm works well. Prioritize clean, controlled rotation over adding weight.

Where should I feel this exercise?

You should feel it deep behind and below the shoulder, around the back of the shoulder blade, not in your elbow, forearm, or upper traps. If you feel it elsewhere, lighten the load and recheck your elbow position.

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