FitCi
External Rotation with Cable is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the cable at elbow height and stand with your non-cabled side next to the machine
- Grab the handle with the far hand, elbow bent 90 degrees and pinned to your torso
- Rotate your forearm outward away from your body
- Hold for one second at the end range
- Rotate back in front of your stomach under control; finish the reps, then switch sides
Coaching tip
This is the insurance policy for your pressing health; twice a week with light weight is enough.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.