Cable Standing Shoulder External Rotation
The Cable Standing Shoulder External Rotation primarily works the Infraspinatus, with secondary activation of the Posterior Deltoid, Teres Minor and stabilizer support from the Lateral Deltoid, Rhomboids, Trapezius (Lower), Wrist Extensors. It is a cable isolation exercise at intermediate difficulty.
The Cable Standing Shoulder External Rotation is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Infraspinatus, with secondary engagement of the Posterior Deltoid, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Infraspinatus.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Infraspinatus |
| Secondary | Posterior Deltoid, Teres Minor |
Muscles Worked
The Infraspinatus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Posterior Deltoid, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Lateral Deltoid, Rhomboids, Trapezius (Lower), and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Infraspinatus (back)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Stand with side to elbow height cable pulley.
- Grasp stirrup attachment with far arm.
- Position elbow against side and forearm across belly.
Execution
- Pull cable attachment away from body as far as possible by externally rotating shoulder.
- Return and repeat.
- Turn around and continue with opposite arm.
Comments
- Maintain elbow against side and fixed elbow position (90° angle) throughout exercise.
- Exercise may be performed seated on chair with pulley lowered to elbow height orseated on floor with low pulley.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Infraspinatus) and can be substituted based on your equipment or variation preferences.
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