Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Swimming

Cable External Rotation

Also called Rotator cuff rotation

CableIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Delts

Also upper back & lats

You need

Cable station

How to do itPictures · 3 steps
1Start
2Rotate out
Main musclesAlso working
  1. 1Elbow tucked at your side, bent 90°
  2. 2Rotate the forearm outward
  3. 3Slow and light: it’s a small muscle

Most common mistake

Letting the elbow drift away from the body.

Watch a demo

Good for

  • Ranked #3 for swimming
  • Helps prevent common swimming injuries

Compare with

vs Face Pullvs Band Pull-Apartvs Incline Y-Raise
A
For racket
#4 of 19
See the full list →
Research
77
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 771 study
TransferGood
Injury protectionExcellent
PracticalityExcellent

Rotator cuff strength protects the serving shoulder. A warm-up programme built on it cut shoulder problems by 28% in elite handball.

  • Andersson et al., 2017 · Trial: A shoulder programme in the warm-up (rotation strength, shoulder-blade strength, mobility) lowered the risk of shoulder problems by 28% over a season. (Elite handball players in Norway; throwing, not racket sports.)

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SLateral LungeDumbbell
  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable WoodchopCable

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