- EquipmentCable
- PatternIsolation
- Reps12 to 20 reps
- Joint loadNone flagged
- One side at a time
Set a cable at elbow height. Stand side-on with the handle in the hand farther from the machine, elbow bent at a right angle and tucked against your side.
First cueKeep the elbow pinned to your side.
How to do the Cable External Rotation
Set up. Set a cable at elbow height. Stand side-on with the handle in the hand farther from the machine, elbow bent at a right angle and tucked against your side.
- Rotate your forearm outward, away from your stomach, keeping the elbow at your side.
- Pause at the end of a comfortable range.
- Return slowly.
- Switch sides after the set.
Form cues
- Keep the elbow pinned to your side.
- Use a light weight.
- Move slowly.
Common mistakes
- Letting the elbow drift away from the body.
- Twisting the torso to finish.
Muscles worked
Main target: Rear delts. The rear head of the deltoid covers the back of the shoulder. It draws the arm back and turns it outward, the opposite of a bench press.
The catalog names no other muscle it works on the way.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Front delts, in the front and rear shoulder pattern.
What to pair it with
Movements that round out a workout with the Cable External Rotation, from the same catalog the StatBlockFit app logs.
- Cable Front Raise Superset partner: it trains the other side of the front and rear shoulder pattern, so the two can alternate.
- Seated Cable Row Same pull session: it trains the upper back.
- Lat Pulldown Same pull session: it trains the lats.
A complete workout around it
4 movements, the Cable External Rotation first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable External Rotation 3 × 12 to 20 reps
- Cable Front Raise 3 × 10 to 20 reps
- Seated Cable Row 3 × 8 to 15 reps
- Lat Pulldown 3 × 8 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Rear Delt Fly
Dumbbell
Gym or cable swap
Reverse Pec Deck
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: Band External Rotation.
Track it in StatBlockFit
In the StatBlockFit app the Cable External Rotation is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable External Rotation?
Set up: Set a cable at elbow height. Stand side-on with the handle in the hand farther from the machine, elbow bent at a right angle and tucked against your side. Steps: 1. Rotate your forearm outward, away from your stomach, keeping the elbow at your side. 2. Pause at the end of a comfortable range. 3. Return slowly. 4. Switch sides after the set. Form cues: Keep the elbow pinned to your side. Use a light weight. Move slowly. Common mistakes: Letting the elbow drift away from the body. Twisting the torso to finish.
What muscles does the Cable External Rotation work?
It trains the rear delts; the catalog names no other muscle it works on the way.
What can I do instead of the Cable External Rotation?
At home: Rear Delt Fly. In a gym: Reverse Pec Deck. Each trains the same main muscle.
What should I pair the Cable External Rotation with?
Good partners in the same workout are Cable Front Raise, Seated Cable Row and Lat Pulldown.
How heavy should the Cable External Rotation be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.