Cable Half Kneeling External Rotation
Begin in a half kneeling position with one knee on the ground and the opposite foot flat on the floor. Hold the cable handle with the arm on the same side as the knee on the ground.
- Start with your elbow bent at 90 degrees, keeping it close to your body.
- Rotate your shoulder externally, moving the cable handle away from your body.
- Return to the starting position with control.
- Complete the desired repetitions before switching sides.
How to perform the Cable Half Kneeling External Rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Half Kneeling External Rotation using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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