45-degree Cable External Rotation
Muscle Groups: Shoulders
45-degree Cable External Rotation focuses on Shoulders, with Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform 45-degree Cable External Rotation with proper form and technique.
- 1
Stand with your side facing the cable machine, holding the handle with the elbow bent at 90 degrees and close to your body.
- 2
Keep your shoulder blades down and pull the handle away from your body, rotating your arm outward while maintaining the elbow position.
- 3
Slowly return to the starting position for controlled movement.
Tips for Success
These tips will help you perform 45-degree Cable External Rotation safely and effectively while maintaining proper form.
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Always keep your elbow close to your body to avoid shoulder strain.
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Maintain a neutral spine and engage your core to support your body during the movement.
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Choose a light weight to focus on form before increasing resistance.
Secondary Muscles
While 45-degree Cable External Rotation primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed 45-degree Cable External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as 45-degree Cable External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
