Cable Half Kneeling External Rotation Press Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Cable
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Infraspinatus, Trapezius Middle Fibers, Teres Minor
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Kneeling Cable External Rotation Press
How to: Cable Half Kneeling External Rotation Press
- Start by kneeling on one knee with the opposite foot in front, creating a 90-degree angle with the leg.
- Attach the cable handle to shoulder height and grip it with the arm opposite to the knee on the ground.
- With your elbow bent at 90 degrees, pull the cable out to the side while rotating the shoulder externally.
- Press the handle upward, extending your arm fully without locking the elbow.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, which compromises form.
- Not fully rotating or completing the movement.
- Neglecting to engage the core for stability.
Modifications
- Perform the exercise with lighter weights to ease tension on the shoulders.
- Do the movement without weights, focusing on the range of motion.
Tips
- Keep your core engaged to maintain stability.
- Avoid excessive arching of the back during the press.
- Focus on slow, controlled movements to work the target muscles effectively.
Cable Half Kneeling External Rotation Press Alternatives
Tags
shoulders
strength
cable
external rotation
intermediate
stability