Cable Standing Shoulder External Rotation
Also known as: standing cable shoulder external rotation
Cable Standing Shoulder External Rotation pairs unbroken cable tension with delt size from every angle — simple enough to learn in one session.
How to do Cable Standing Shoulder External Rotation
- 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.
Cable Standing Shoulder External Rotation Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.
Common Cable Standing Shoulder External Rotation Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Cable Standing Shoulder External Rotation
Swap Cable Standing Shoulder External Rotation For
Cable Standing Shoulder External Rotation — Frequently Asked Questions
How do you do the Cable Standing Shoulder External Rotation?
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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Standing Shoulder External Rotation work?
The Cable Standing Shoulder External Rotation primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Standing Shoulder External Rotation should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Standing Shoulder External Rotation good for beginners?
Yes. The Cable Standing Shoulder External Rotation is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Standing Shoulder External Rotation?
Try the Kettlebell Alternating Press, Dumbbell Upright Shoulder External Rotation or the Barbell Standing Close Grip Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Standing Shoulder External Rotation the same as the standing cable shoulder external rotation?
Yes. The Cable Standing Shoulder External Rotation is also commonly called the standing cable shoulder external rotation. Different gyms and training programs label it differently, but "standing cable shoulder external rotation" refer to this same movement.
