How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the external rotation (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

External Rotation (Cable): how to do it and muscles worked

The external rotation (cable) mainly works your shoulders. You need a cable machine.

Muscles worked

Main

Shoulders

How to do the external rotation (cable)

1
Set a cable pulley at elbow height and stand sideways to it. Hold the handle with the far hand, elbow bent to 90 degrees, with a small towel between your arm and ribs.
2
Rotate your forearm outward, away from your belly, keeping your elbow pinned to your side. Stop when your hand is about in line with your body.
3
Return slowly across your body to the start. Breathe out as you rotate out and in as you return. Repeat, then switch sides.

Form tip: Use a very light weight and keep the towel pinned; if the towel drops, your elbow has moved away from your side.

Common questions

Which muscles does the external rotation (cable) work?: The external rotation (cable) mainly works your shoulders.
What equipment do I need for the external rotation (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the external rotation (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.