Shoulders · Cable
Cable Kneeling Shoulder External Rotation
How to do the cable kneeling shoulder external rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable pulley to about elbow height and attach a single handle. Kneel sideways to the machine and hold the handle with the hand farthest from the stack, elbow bent 90 degrees and pinned to your side. Keeping the elbow glued to your waist, rotate your forearm outward away from your body, then return with control. Switch sides after your set.
- 1The back of your shoulder working to rotate the forearm out
- 2Your elbow staying pinned tight against your side
- 3A slow, controlled path through a pain-free range
Common mistakes
- Letting the elbow drift off your side
- Twisting your torso to move the weight
- Using a load so heavy you lose the smooth rotation
Muscles worked
The cable kneeling shoulder external rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
Kovo programs the cable kneeling shoulder external rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.