Cable Kneeling Shoulder External Rotation Exercise Guide
Exercise Profile
- Target
- Teres Minor
- Equipment
- Cable
- Body Part
- Back
- Primary Muscle
- Teres Minor
- Secondary Muscles
- Deltoid Posterior, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Cable Shoulder External Rotation
Visualised Target Muscle Groups
Front
Back
How to: Cable Kneeling Shoulder External Rotation
- Kneel on one knee in front of the cable machine with the other foot flat on the floor.
- Hold the cable handle with your working arm bent at 90 degrees, elbow close to your side.
- Slowly rotate your shoulder externally, raising the handle away from your body.
- Pause at the top of the movement, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the elbow to drift away from the body.
- Using excessive weight, compromising form.
- Failing to fully rotate at the shoulder joint.
Modifications
- Perform with lighter weight for beginners.
- Use a resistance band instead of a cable for added flexibility.
Tips
- Maintain a neutral spine throughout the movement.
- Keep your elbow close to your body while performing the rotation.
- Control the cable tension to avoid sudden jerks.
Cable Kneeling Shoulder External Rotation Alternatives
Tags
shoulders
external rotation
strength
cable
core stability
intermediate
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