deltscable
cable standing shoulder external rotation
cable standing shoulder external rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and your knees slightly bent.
Step 2. Hold the cable handle with your arm extended in front of you, parallel to the ground.
Step 3. Keep your elbow slightly bent and your shoulder blades pulled back.
Step 4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
Step 5. Pause for a moment at the end of the movement, then slowly return to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
rotator cufftrapezius
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.