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.
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.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Cable
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Stability
