Cable External Rotation

Rotator CuffCable Crossover

Targets the supraspinatus, infraspinatus, and teres minor to reinforce shoulder girdle stability through external rotation.

How to do it

1Stand side-on to a cable machine with the pulley set at elbow height.

2Grab the handle with your outside hand, bend your elbow to 90 degrees, and pin it against your side.

3Exhale as you smoothly rotate your forearm outward while keeping your elbow glued to your torso.

4Inhale as you lower and return the handle under control.

5Finish your set and repeat for the same rep count on the opposite side.

Common mistakes

Pulling your elbow away from your side, shifting the load to your back muscles.

Twisting your upper body to move the weight instead of isolating the rotator cuff.

Jerking the cable sharply, overloading shoulder ligaments unnecessarily.

Breathing

Exhale as you rotate your arm outward. Inhale as you bring it slowly back to center.

Make it harder or easier

Reduce the resistance to the absolute minimum to hone your form.

Pause for two seconds at peak contraction to increase difficulty.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.