Cable Standing Shoulder External Rotation

deltsshoulderscable

Matutunan kung paano gawin ang Cable Standing Shoulder External Rotation nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Rotator Cuff, Trapezius.

Cable Standing Shoulder External Rotation exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Standing Shoulder External Rotation

Sundin ang mga hakbang na ito para maisagawa ang Cable Standing Shoulder External Rotation nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at bahagyang nakateklo ang mga tuhod.
  2. 2Hawakan ang cable handle nang may naka-extend na braso sa harap, parallel sa lupa.
  3. 3Panatilihing bahagyang nakateklo ang siko at nakahila palikod ang mga shoulder blade.
  4. 4Dahan-dahang i-rotate ang braso palabas, palayo sa katawan, pinapanatili ang siko sa parehong posisyon.
  5. 5Huminto saglit sa dulo ng galaw, pagkatapos ay dahan-dahang bumalik sa simulating posisyon.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Cable Standing Shoulder External Rotation

Primary

delts

Secondary

rotator cufftrapezius

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:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Standing Shoulder External Rotation?

Ang Cable Standing Shoulder External Rotation ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Rotator Cuff, Trapezius. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Cable Standing Shoulder External Rotation?

Ang Cable Standing Shoulder External Rotation ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Standing Shoulder External Rotation nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at bahagyang nakateklo ang mga tuhod. Hawakan ang cable handle nang may naka-extend na braso sa harap, parallel sa lupa. Panatilihing bahagyang nakateklo ang siko at nakahila palikod ang mga shoulder blade. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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