How to do the Cable Standing Shoulder External Rotation
Cable Standing Shoulder External Rotation is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Trapezius.
Cable Standing Shoulder External Rotation demonstration · © GymiaFit
Cable Standing Shoulder External Rotation at a glance
- Primary muscles
- Delts
- Secondary muscles
- Rotator Cuff, Trapezius
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Standing Shoulder External Rotation step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Hold the cable handle with your arm extended in front of you, parallel to the ground.
- 3Keep your elbow slightly bent and your shoulder blades pulled back.
- 4Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Standing Shoulder External Rotation — questions
What muscles does the Cable Standing Shoulder External Rotation work?
The Cable Standing Shoulder External Rotation primarily targets the Delts. It also recruits the Rotator Cuff, Trapezius as secondary movers.
What equipment do I need for the Cable Standing Shoulder External Rotation?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Standing Shoulder External Rotation suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Standing Shoulder External Rotation?
Cable Alternate Shoulder Press, Cable Seated Shoulder Internal Rotation, Cable Shoulder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Standing Shoulder External Rotation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.