Cable Kneeling Shoulder External Rotation
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
16 similar exercises
Representative exercise: Kneeling External Rotation
- Kneeling External Rotation
- Side Lying External Rotation
- External Shoulder Rotation Stretch
- External Rotation Shoulders Mobilization
- Bodyweight Standing Scapula External Rotation
- Bodyweight Side Lying Shoulder External Rotation
- Stick Assisted Lying Shoulder External Rotation
- Seated Thumbs-up Pulse
- Seated External Shoulder Rotation on Chair
- Standing External Rotation Behind Back with Towel
- Seated External Rotation on a Chair (Demo 2)
- Lying Rotator Cuff Rotation
- Bodyweight Lying Shoulder External Rotation
- Weighted Bottle Side Lying Shoulder External Rotation
- Seated External Rotation on a Chair
- Seated Elbows Tucked Open on a Chair
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–20 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
Cable Rear Delt FlyHarderCable 45 degrees Reverse Grip Reverse FlyHarderDumbbell Lying One Arm Rear Lateral RaiseSimilar exerciseResistance Band 90° External RotationSimilar exerciseReverse Pec Deck FlySimilar exerciseDumbbell Lying Rear Lateral RaiseSame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipment
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.