TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Swimming

Cable External Rotation

Also called Rotator cuff rotation

CableIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Delts

Also upper back & lats

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Elbow tucked at your side, bent 90°
  2. 2Rotate the forearm outward
  3. 3Slow and light: it’s a small muscle

Most common mistake

Letting the elbow drift away from the body.

Watch a demo
B
For climbing
#8 of 24
See the full list →
Research
66
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
Transfer · 45%2/5
Injury protection · 30%5/5
Practicality · 25%5/5

Rotator cuff work for shoulders that spend all day overhead.

How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • SPull-UpBodyweight
  • AWeighted Pull-UpBodyweight
  • BSingle-Arm Cable PulldownCable

Takes

None yet
Free account needed to post
280