Cable Kneeling Shoulder External Rotation

Muscles worked

Setup

1. Set the cable pulley to elbow height when in a kneeling position.
2. Assume a half-kneeling stance with the knee furthest from the machine on the ground and the side to be worked furthest from the machine.
3. Grasp the handle with your outside hand (the one furthest from the pulley) using a neutral grip.
4. Position your working elbow at a 90-degree angle, tucked firmly against your side with your forearm across your stomach.

How to do it

1. Exhale as you rotate your forearm away from the cable machine in a semi-circular arc, keeping your elbow pinned to your ribs.
2. Rotate as far as comfortable without moving your torso or shifting your shoulder blade.
3. Inhale as you slowly return the handle to the starting position across your midsection, maintaining tension on the cable.
4. Perform the movement with a controlled 2-0-2-0 tempo (2 seconds out, 2 seconds back).

Form checklist

• Keep the elbow glued to your side throughout the entire set.
• Maintain a tall, upright spine with your core engaged to prevent torso rotation.
• Ensure the forearm stays parallel to the floor throughout the movement.
• Avoid shrugging the shoulder toward your ear or using momentum.

Pro tips

• Place a rolled-up towel between your elbow and your ribs; if the towel falls, your elbow has drifted too far from your body.
• Focus on 'pinning' the shoulder blade back and down before starting the rotation to maximize rotator cuff engagement.

Make it harder

• Add a 3-second isometric hold at the point of maximum external rotation.
• Increase the eccentric (return) phase to 4 seconds to maximize time under tension.

Frequently asked

What muscles does the cable kneeling shoulder external rotation work?

The cable kneeling shoulder external rotation primarily targets the rotator cuff, and also works the deltoids, rhomboids, serratus anterior, and trapezius as secondary muscles.

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

The cable kneeling shoulder external rotation uses cable.

Is the cable kneeling shoulder external rotation good for beginners?

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

Related exercises

• Band Warm Up Shoulder StretchBeginner · deltoids and rotator cuff
• Cable 90 Degrees Internal Rotation CatchIntermediate · rotator cuff
• Cable Kneeling Shoulder Internal RotationIntermediate · deltoids and rotator cuff
• Cable Low Shoulder 90 Degrees External RotationIntermediate · rotator cuff