External rotation on the cable pulley trains the infraspinatus muscle and the teres minor. It is part of the rotator cuff and is responsible for the external rotation of the humerus in the shoulder joint. Training the external rotators is particularly important, as most strength exercises train the internal rotators more and create an imbalance.
This exercise promotes the stability of the humerus in the shoulder joint and is unfortunately often neglected. It should be performed by everyone, but is particularly important for swimmers or athletes who frequently perform throwing movements. This exercise should not only be seen as a warm-up exercise, but also as a way of strengthening the rotator muscles.
Exercise
Shoulder external rotation
Arm spread 90°
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at shoulder height and attach a simple handle.
2
Stand facing the cable tower. Grasp the handle with your left hand. Spread your left upper arm out to the side so that there is a 90° angle between it and your upper body. There is also a 90° angle between your left forearm and upper arm. Your forearm extends towards the cable tower and is parallel to the floor. Your palm is facing downwards.
3
Bring your left forearm up until it is perpendicular and pointing towards the ceiling. Exhale as you do this.
4
Move your forearm forward slowly and in a controlled manner until it is parallel to the floor again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with the left side and then with the right side.
Tip
Keep your upper arm in the same position (90° apart) throughout the exercise. Keep your back straight. Use little weight and perform the movement slowly and evenly.
Muscle groups
Primary
Shoulder (rotator cuff)
Secondary
—
Tertiary
—
Equipment
Cable pull
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