Cable Half Kneeling External Rotation Press

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a single D-handle.
2. Assume a half-kneeling position with the knee closest to the machine on the ground and the outside foot planted forward.
3. Hold the handle with the outside hand (furthest from the machine) using an overhand grip.
4. Position your arm with the elbow at shoulder height, bent to 90 degrees, and the forearm pointing vertically toward the ceiling.

How to do it

1. Exhale as you press the handle directly overhead until your arm is fully extended, maintaining the vertical alignment of the forearm.
2. Inhale as you slowly lower the weight back to the starting position, stopping when your elbow is level with your shoulder.
3. Maintain a tall, upright spine and keep your torso facing forward, resisting the cable's pull toward the machine.
4. Complete the desired number of repetitions on one side, then switch your kneeling stance and arm to repeat.

Form checklist

• Keep the front knee stacked directly over the ankle for a stable base.
• Ensure the forearm remains vertical throughout the initial phase of the press to engage the external rotators.
• Keep your ribs tucked and core braced to prevent the lower back from arching.
• Avoid shrugging the shoulder toward your ear at the start of the movement; keep the shoulder blade depressed.

Pro tips

• Squeeze the glute of the kneeling leg as hard as possible to lock your pelvis in place and increase core tension.
• Focus on the 'anti-rotation' aspect by imagining your torso is set in concrete, refusing to let the cable pull you sideways.
• At the top of the press, think about reaching high to fully engage the trapezius and serratus anterior for better scapular health.

Make it harder

• Slow the eccentric (lowering) phase down to 4 seconds to maximize time under tension for the shoulder stabilizers.
• Transition to a tall kneeling position with both knees on the ground to significantly increase the demand on the obliques and glutes.

Frequently asked

What muscles does the cable half kneeling external rotation press work?

The cable half kneeling external rotation press primarily targets the lats, and also works the deltoids, obliques, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the cable half kneeling external rotation press?

The cable half kneeling external rotation press uses cable.

Is the cable half kneeling external rotation press good for beginners?

The cable half kneeling external rotation press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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