Animated GIF · Available via API
gif_boxCable Standing Shoulder External Rotation
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Cable Standing Shoulder External Rotation is a intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Rotator Cuff and Trapezius.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Cable Standing Shoulder External Rotation loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Standing Shoulder External Rotation is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
grid_view More Shoulders Exercises
Use this data in your app
Access Cable Standing Shoulder External Rotation and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Shoulders exercises