Cable External Rotation
Elbow pinned to side or at 90 degrees, rotate hand away under control.
Muscles
- Primary
- rotator cuff
- Supporting
- infraspinatus, teres minor
Mechanics
- Pattern
- external rotation
- Equipment
- cable, band
- Geometry
- Variable Range
- Target feel
- Back of shoulder works without elbow drifting.
- Progression
- Add slow eccentric before load.
- Regression
- Use a light band.
Common errors
- Letting elbow leave ribs
- Loading too heavy
- UNKNOWN — no additional common error is recorded in the biomechanics dataset.
Programming by goal
| Goal | Sets × reps | Effort cap | Tempo |
|---|---|---|---|
| Strength | 3 × 3-6 | RPE ≤ 9 | 2-0-X-0 |
| Muscle growth | 3 × 8-12 | RPE ≤ 8 | 3-1-1-0 |
| Endurance | 3 × 15-25 | RPE ≤ 7 | 2-0-2-0 |
Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.
Equipment context
Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep. Bands add accommodating resistance: tension rises as the band stretches, making the lockout harder.
Substitutions
- Cuban Rotations
- Band external rotation
- Face pull
Related exercises
Progression ladder
- Beginner / regression: Use a light band.
- Standard: Cable External Rotation
- Advanced / progression: Add slow eccentric before load.
Atlas metrics
- Movement pattern
- external rotation
- Primary target
- rotator cuff
- Supporting muscles
- infraspinatus, teres minor
- Equipment
- cable, band
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Cable External Rotation?
- Elbow pinned to side or at 90 degrees, rotate hand away under control.
- What should I feel during Cable External Rotation?
- Back of shoulder works without elbow drifting.
- What are common mistakes with Cable External Rotation?
- Letting elbow leave ribs; Loading too heavy
- How do I progress Cable External Rotation?
- Add slow eccentric before load.
- What can I do instead of Cable External Rotation?
- Cuban Rotations, Band external rotation, Face pull
Cable External Rotation: isolation pattern, 2400 ms rep trace, engine-derived.