Cable Half Kneeling External Rotation Press
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Upper back · Rear delts |
| Equipment |  Cable machine |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps (one side at a time) |
1 similar exercises
Representative exercise: Cable Half Kneeling External Rotation Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.