IsolationCable
Cable Shoulder External Rotation
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
2–4 sets × 12–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
2–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Set a single handle at elbow height on a cable station.
- Stand sideways so the working arm is farther from the stack.
- Bend the working elbow to 90 degrees and pin it to your side.
- Brace your core and keep shoulder down and back without shrugging.
- Rotate the forearm outward, moving only at the shoulder joint.
- Pause briefly at the end range and feel the rotator cuff engage.
- Return slowly to the start while keeping the elbow glued in place.
- Complete reps, then switch sides.
💡Coaching Cues
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Use light load and slow tempo—quality over weight.
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Elbow stays pinned; shoulder does the rotation.
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Keep wrist neutral and avoid twisting the torso.
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Stop before pain or pinching.
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Think “smooth control,” not range at any cost.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Letting the elbow drift away from the ribs.
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