External Rotation with Cable

What it is

This exercise uses a cable machine to strengthen the muscles that rotate your arm outwards. You will primarily engage your shoulder muscles, focusing on those that stabilize your shoulder joint and improve its overall health. It is an isolation movement that helps build control and resilience in your upper body.

Technique tips

• Set the cable height level with your working elbow.
• Keep your elbow pressed firmly into your side throughout the movement.
• Maintain a 90-degree bend in your elbow from start to finish.
• Initiate the rotation from your shoulder, not your wrist or torso.
• Control the return phase slowly to maximize muscle engagement.
• Avoid shrugging your shoulder; keep it relaxed and down.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.