One Arm Cable External Rotation
Learn how to do One Arm Cable External Rotation with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
One Arm Cable External Rotation is a Cable exercise that primarily targets the Shoulders. It has a MET value of 3, meaning a 70 kg person burns approximately 105 calories in a 30-minute session.
How to Do One Arm Cable External Rotation
1 - Set the cable to mid-height and attach a handle for this exercise.
2 - Grab the handle with the hand farthest from the cable and place your elbow against your body, bent at 90° with your arm pointing toward the cable.
3 - Your hand should start against your abs.
Nice, you're in the starting position 👌
4 - Now, pull the handle by rotating your shoulder outward until your hand reaches your abs.
5 - Slowly return to the starting position while breathing in.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by One Arm Cable External Rotation
Equipment
- Cable
Calorie Calculator
MET 3Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Cable External Rotation
- Type
- Cable exercise
- Primary muscle
- Shoulders
- Secondary muscles
- None
- MET value
- 3
- Calories (30 min, 70 kg)
- ≈ 105 cal
- Video quality
- 4K with male and female demonstrations
More Shoulders Exercises
FAQ: One Arm Cable External Rotation
What muscles does One Arm Cable External Rotation work?
One Arm Cable External Rotation primarily targets the Shoulders.
How do you do One Arm Cable External Rotation correctly?
How to perform this exercise correctly 😎 1 - Set the cable to mid-height and attach a handle for this exercise. 2 - Grab the handle with the hand farthe
Is One Arm Cable External Rotation good for beginners?
One Arm Cable External Rotation has a MET value of 3, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for One Arm Cable External Rotation?
One Arm Cable External Rotation requires: Cable.
What are the benefits of One Arm Cable External Rotation?
One Arm Cable External Rotation strengthens the Shoulders, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to One Arm Cable External Rotation?
Similar exercises to One Arm Cable External Rotation include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is One Arm Cable External Rotation better than Arm Circles – Small to Large?
Both One Arm Cable External Rotation and Arm Circles – Small to Large target the Shoulders. One Arm Cable External Rotation uses Cable, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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