cable standing shoulder external rotation
A shoulders exercise targeting the delts, performed with cable.
How to do cable standing shoulder external rotation
Stand with your feet shoulder-width apart and your knees slightly bent.
Hold the cable handle with your arm extended in front of you, parallel to the ground.
Keep your elbow slightly bent and your shoulder blades pulled back.
Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
Pause for a moment at the end of the movement, then slowly return to the starting position.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track cable standing shoulder external rotation in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →