External Rotation with Cable
A beginner isolation strength exercise that works the shoulders, using a cable machine.
Starting position
End position
How to Do External Rotation with Cable
- Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
- Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Muscles Worked
Alternatives to External Rotation with Cable
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
External Rotation
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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2
External Rotation with Band
A beginner compound strength exercise that works the shoulders, using a resistance band.
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3
Cable Internal Rotation
A beginner compound strength exercise that works the shoulders, using a cable machine.
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4
Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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5
Internal Rotation with Band
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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6
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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7
Cable Rear Delt Fly
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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8
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
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9
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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10
Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do external rotation with cable work?
External Rotation with Cable primarily works the shoulders.
What equipment do I need for external rotation with cable?
External Rotation with Cable uses cable machine.
External Rotation with Cable: is it suitable for beginners?
Yes. External Rotation with Cable is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of external rotation with cable?
External Rotation, External Rotation with Band, Cable Internal Rotation train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my external rotation with cable reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; external rotation with cable can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your External Rotation with Cable with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.