Exercise guide · Beginner · Compound

Cable Standing Shoulder External Rotation: How to Do It & Muscles Worked

The cable standing shoulder external rotation is an exercise that targets the deltoid muscles, particularly focusing on shoulder stability and external rotation. It also engages the rotator cuff and trapezius muscles, making it effective for improving shoulder health and function.

Primary muscles
Shoulders
Secondary muscles
Rotator Cuff , Traps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable standing shoulder external rotation
Front view: muscles worked by the cable standing shoulder external rotation. Primary: shoulders. Secondary: rotator cuff and traps.
Back view: muscles worked by the cable standing shoulder external rotation. Primary: shoulders. Secondary: rotator cuff and traps.
Primary Secondary

How to do the cable standing shoulder external rotation

  1. Step 1: Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Step 2: Hold the cable handle with your arm extended in front of you, parallel to the ground.
  3. Step 3: Keep your elbow slightly bent and your shoulder blades pulled back.
  4. Step 4: Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
  5. Step 5: Pause for a moment at the end of the movement, then slowly return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable standing shoulder external rotation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Standing Shoulder External Rotation alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.