Cable Standing 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) |
9 similar exercises
Representative exercise: Resistance Band Standing External Rotation
- Resistance Band Standing External Rotation
- Dumbbell Standing Scapula External Rotation
- Dumbbell Standing Scapular External Rotation (back POV)
- Dumbbell Standing Scapular External Rotation (front POV)
- Stick Standing Shoulder Mobilization in External Rotation
- Standing External Rotation Slide with Towel
- Resistance Band Standing Shoulder External Rotation
- Resistance Band Standing Shoulder External Rotation
- Standing Elbows Tucked Open and Close
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.