Cable Half Kneeling External Rotation Press

How to do it

Set a cable to about shoulder height and take a half kneeling stance with the inside knee down, side on to the machine. Grab the handle and start with your elbow bent and forearm rotated in across your body. Externally rotate your shoulder to open the forearm out, then press the handle forward and up to lockout. Reverse the path back to the start under control.

1. 1Feel the back of your shoulder rotate the arm open before you press
2. 2Keep your hips square and core braced in the half kneeling stance
3. 3Drive the press from your shoulder with a stable trunk

Common mistakes

• ×Do not let your lower back arch as you press overhead
• ×Avoid rushing the rotation; it should be deliberate
• ×Do not let your down knee cave or hips twist toward the cable

Muscles worked

The cable half kneeling external rotation press mainly works the front delts and external rotators, with the triceps, lower abs, obliques, upper traps, lower traps, upper abs, glutes, side delts, and rear delts assisting.

• Front DeltsPrimary
• External RotatorsPrimary
• TricepsSupport
• Lower AbsSupport
• ObliquesSupport
• Upper TrapsSupport
• Lower TrapsSupport
• Upper AbsSupport
• GlutesSupport
• Side DeltsSupport
• Rear DeltsSupport
• ForearmsMinor
• Upper ChestMinor
• Lower BackMinor
• Mid TrapsMinor
• QuadsMinor
• Hip FlexorsMinor