Standing Cable External Rotation for Rotator Cuff

How to Do

How to Do Standing Cable External Rotation for Rotator Cuff

The standing cable external rotation for the rotator cuff should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the standing cable external rotation for the rotator cuff.

Beginning

Beginning Cable External Rotation

Pull the cable away from the pulley by twisting your shoulder outward and moving your hand away from your body while keeping your elbow tucked into your hip. Exhale. To return to the starting position, softly rotate your shoulder inward and draw your hand towards your body while maintaining your elbow tucked.

Movement

Cable External Rotation Movement

1. Adjust the pulley such that it is just below elbow height, and stand perpendicular to the machine. Reach across the body to grasp the handle with your right hand, and step away until the weight does not touch the rest of the weight stack and there is constant tension on your arm.

2. Pull back until your right elbow is aligned with your right rib cage, making sure that your elbow is directly in line with your shoulder. If you're doing this correctly, there should be a small space between your right elbow and the side of your rib cage.

3. Your elbow should be bent at 90 degrees, with your forearm parallel to the ground and extended in front of your body. Your right palm will be facing your body.

4. Pull your shoulder blades back and tighten your abdominals to ensure that your body is perfectly aligned. You should not be leaning to either side.

5. Maintaining the 90 degree bend in your elbow, rotate your arm outward and away from the body. Make sure that your wrist is in line with your forearm at all times. Slowly return your arm to the start position and repeat for the specified number of repetitions before changing sides.

Benefits

Cable External Rotation Benefits

This isolation exercise strengthens the shoulder muscles and enhances the stability of the rotator cuff, a joint that is particularly prone to injury in athletes who play racket sports.