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 as a way of strengthening the rotator muscles.
Exercise
Shoulder external rotation
Standing
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at elbow height and attach a simple handle.
2
Stand to the side of the cable tower so that your right shoulder is facing the cable tower. Grasp the handle with your left hand and point your palm towards the cable tower. There is a 90° angle between your left forearm and upper arm. Your upper arm is close to your body and your forearm is pointing towards the cable tower.
3
Move your left forearm out to the left until the maximum contraction is reached. Exhale as you do so.
4
Slowly bring your forearm back inwards in a controlled manner until it is back in the starting position. 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 (close to your torso) 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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