Cable Standing Shoulder External Rotation

DeltoidsRotator CuffCableBeginner
1. Stand facing a cable machine with your feet shoulder-width apart. 2. Attach a D-handle to the cable at shoulder height. 3. Grasp the D-handle with the hand of the same side. 4. Bend your elbow to a 90-degree angle and position your upper arm parallel to the floor. 5. Keep your core engaged and your shoulder blades pulled back and down. 6. Inhale and slowly rotate your shoulder away from your body by externally rotating your arm. 7. Exhale and return your arm to the starting position while maintaining control and avoiding any swinging movements. 8. Repeat for the recommended number of repetitions. 9. Switch sides and perform the exercise with your other arm.

How to perform the Cable Standing Shoulder External Rotation

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Standing Shoulder External Rotation using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
  3. 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 deltoids 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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