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TIERS

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

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General training information, not medical advice. If something hurts, stop and see a professional.
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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 combat
#24 of 33
See the full list →
Research
59
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 59
Transfer · 45%2/5
Injury protection · 30%4/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BPallof PressCable

Takes

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