External Rotation with Cable

Shoulders

External Rotation with Cable

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A rotator-cuff exercise using a low cable to rotate the forearm outward with constant tension.

Strength

Primary musclesShoulders

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked6 %

Effort during a set4.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a cable pulley at elbow height and stand sideways to the stack.
2Hold the handle with the hand farther from the stack, elbow bent 90 degrees and tucked against your ribs.
3Stand tall with your shoulders relaxed.

How to perform

1Rotate your forearm away from your body while keeping your elbow against your side.
2Stop when your forearm points slightly outward.
3Return slowly to the start, resisting the pull.
4Finish all reps, then switch sides.