Shoulders · Cable
Cable Standing Shoulder External Rotation
How to do the cable standing 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 elbow height and attach a single handle. Stand sideways to the machine and hold the handle with the hand farthest from the stack, elbow bent 90 degrees and tucked by your side. Keeping your elbow pinned to your waist, rotate your forearm outward away from your body until you feel a squeeze, then return with control. Switch arms after completing your set.
- 1Rotator cuff working to rotate your forearm outward
- 2Elbow staying tucked against your side throughout
- 3A smooth, controlled motion within a pain-free range
Common mistakes
- Letting your elbow drift away from your side
- Using a weight so heavy you twist your body to move it
- Rushing the rep instead of rotating slowly
Muscles worked
The cable standing shoulder external rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
Kovo programs the cable standing 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.