Cable External Rotation is a beginner isolation pull using cable. It loads Shoulders.
Why this lift
The Cable External Rotation is a beginner isolation pull lift. It primarily loads Shoulders. You need cable. Most programs place it after your main compounds, as accessory work. You may also hear it called Cable External Rotations.
Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Shoulders
- Secondary: —
Setup
- Set cable so the target joint can move and nothing else has to.
How to do it
- Take Shoulders through a full range. Pause where it is hardest.
- Return under control.
Coaching cues
- Own the stretch and the squeeze.
Common mistakes
- Turning it into a compound swing. Cut the load; slow the eccentric.
How to program it
Treat the Cable External Rotation as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Cable External Rotation does not agree with you, Arnold Press trains Shoulders with a different setup.
Related lifts
- Arnold Press Shoulders
- Barbell Front Raise Shoulders
- Barbell Push Press Shoulders
- Barbell Upright Row Shoulders
- Barbell Z Press Shoulders
- Behind the Back Barbell Overhead Press Shoulders
FAQ
What muscles does the Cable External Rotation work?
The Cable External Rotation works Shoulders.
What equipment do I need for the Cable External Rotation?
You need cable.
Is the Cable External Rotation suitable for beginners?
Yes. The Cable External Rotation is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Cable External Rotation into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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