Cable Cuban External Rotation
Stand side-on to a cable set at about elbow height and grab the handle with the far hand, keeping your upper arm pinned to your side and elbow bent ninety degrees. Starting with your forearm across your belly, rotate your forearm outward away from your body, moving only at the shoulder while the elbow stays glued to your ribs. Keep the motion slow and controlled to target the small external rotators of the cuff. Return to the start without letting the weight pull your forearm in, then repeat and switch sides.
SHOULDERS · PULL
How it is executed
- Stand side-on to a cable set at about elbow height and grab the handle with the far hand, keeping your upper arm pinned to your side and elbow bent ninety degrees.
- Starting with your forearm across your belly, rotate your forearm outward away from your body, moving only at the shoulder while the elbow stays glued to your ribs.
- Keep the motion slow and controlled to target the small external rotators of the cuff.
- Return to the start without letting the weight pull your forearm in, then repeat and switch sides.
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Training volumeTraining volume is the total amount of work done in a period.AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
