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 sideways to the cable machine with your feet shoulder-width apart, setting the pulley to shoulder height.
- 2
Grab the single handle with the hand furthest from the machine, keeping your elbow bent at 90 degrees and tucked into your side.
- 3
Without moving your upper arm or elbow, rotate your forearm outwards, pulling the cable away from your body.
- 4
Continue rotating until your hand is pointing directly away from your body, feeling the contraction in your shoulder.
- 5
Slowly and with control, return your forearm to the starting position, resisting the pull of the cable.
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.
