Itsha.com
Cable External Rotation exercise guide showing 6 movement steps using low cable and D-handle
Cable External Rotation exercise guide showing 6 movement steps using low cable and D-handle
Shoulders6 steps•8s movement guide

Cable External Rotation exercise image and instructions

See how to do Cable External Rotation in a clear 6-step exercise image with concise instructions. Focus: rotator cuff using low cable and D-handle.

#bilateral#cablestation#equipment#isolation#reardelts#repetition#rotatorcuff#shoulders#standingwithastablestance
Read the detailed Cable External Rotation tutorial →

Short instructions

How to do Cable External Rotation

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the right arm

    Stand with the right side away from the cable, hold the handle in the right hand, bend the elbow to 90 degrees, and pin it to the ribs.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Rotate the right arm outward

    Exhale and rotate the right forearm away from the cable while the elbow and torso remain still.

    Breathing: Exhale through the effort.

  3. 3

    Return the right arm

    Inhale and rotate the right forearm inward to the controlled start.

    Breathing: Inhale through the controlled return.

  4. 4

    Change sides

    Turn around, transfer the handle to the left hand, bend the left elbow to 90 degrees, and pin it to the ribs.

    Breathing: Breathe steadily; do not hold your breath.

  5. 5

    Rotate the left arm outward

    Exhale and rotate the left forearm away from the cable while the elbow and torso remain still.

    Breathing: Exhale through the effort.

  6. 6

    Return the left arm

    Inhale and rotate the left forearm inward to the controlled start.

    Breathing: Inhale through the controlled return.

Setup and safety note: Single-arm movement both sides animated sequentially with an explicit side-change transition; elbow bent 90 degrees and pinned to side; working forearm rotates away from cable; wrist remains neutral.

Keep exploring

Related shoulders exercise images

View category →
Cable Lateral Raise exercise guide showing 6 movement steps using low cable and D-handle
Shoulders8s guide

Cable Lateral Raise exercise image

See how to do Cable Lateral Raise in a clear 6-step exercise image with concise instructions. Focus: side delts using low cable and D-handle.

Focus: Side delts

Cable Rear Delt Fly exercise guide showing 3 movement steps using dual cable machine and D-handles
Shoulders5s guide

Cable Rear Delt Fly exercise image

See how to do Cable Rear Delt Fly in a clear 3-step exercise image with concise instructions. Focus: rear delts using dual cable machine and D-handles.

Focus: Rear delts

Barbell Overhead Press exercise guide showing 3 movement steps using barbell
Shoulders5s guide

Barbell Overhead Press exercise image

See how to do Barbell Overhead Press in a clear 3-step exercise image with concise instructions. Focus: front delts and side delts using barbell.

Focus: Front delts, Side delts

Band External Rotation exercise guide showing 3 movement steps using resistance band
Shoulders5s guide

Band External Rotation exercise image

See how to do Band External Rotation in a clear 3-step exercise image with concise instructions. Focus: rotator cuff using resistance band.

Focus: Rotator cuff

Arnold Press exercise guide showing 4 movement steps using upright bench and dumbbell pair
Shoulders5.5s guide

Arnold Press exercise image

See how to do Arnold Press in a clear 4-step exercise image with concise instructions. Focus: front delts and side delts using upright bench and dumbbell…

Focus: Front delts, Side delts