Cable Standing Shoulder External Rotation
Learn how to do the Cable Standing Shoulder External Rotation with proper form and technique. This cable exercise primarily targets your Delts, with secondary emphasis on Rotator Cuff, Trapezius.
How to Do the Cable Standing Shoulder External Rotation
Follow these steps to perform the Cable Standing Shoulder External Rotation with correct form:
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Hold the cable handle with your arm extended in front of you, parallel to the ground.
- 3Keep your elbow slightly bent and your shoulder blades pulled back.
- 4Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
- 5Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Standing Shoulder External Rotation Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Standing Shoulder External Rotation?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Shoulder External Rotation work?
The Cable Standing Shoulder External Rotation primarily targets your Delts. Secondary muscles worked include Rotator Cuff, Trapezius. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Cable Standing Shoulder External Rotation?
The Cable Standing Shoulder External Rotation requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Shoulder External Rotation with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Shoulder External Rotation?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Standing Shoulder External Rotation?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Standing Shoulder External Rotation best for?
The Cable Standing Shoulder External Rotation fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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