External Rotation

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° 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 in your shoulder. Return to the starting position with control and repeat. Switch arms after completing your set.

1. 1Stand with your elbow bent at 90 degrees and tucked against your side; rotate your forearm outward against the cable resistance
2. 2You should feel the muscles of your rotator cuff working to control the motion
3. 3Keep your torso still and maintain a comfortable, pain-free range

Common mistakes

• ×Don't let your elbow drift away from your side or your wrist bend excessively
• ×Avoid using a weight so heavy that you have to twist your body
• ×Don't rush; external rotation should be performed slowly for control

Muscles worked

The external rotation mainly works the external rotators, with the rear delts assisting.

• External RotatorsPrimary
• Rear DeltsSupport
• ForearmsMinor