Difficulty level: Novice
Target Muscle: Shoulders
Equipment: Cable
Instructions for proper form
1. Start in a half-kneeling position with the knee closest to the cable machine on the ground and the opposite leg forward. 2. Grasp the cable handle with a pronated grip (thumb under the handle). 3. Keep your elbow bent at 90 degrees and tucked against your side. 4. Engage your core and maintain a neutral spine throughout the movement. 5. Begin by externally rotating your shoulder by pulling the cable away from your body, keeping your elbow close to your ribs. 6. Rotate until your forearm is parallel to the ground, then return slowly to the starting position. 7. Repeat for the desired number of repetitions before switching sides.
Common mistakes to avoid
1. Allowing the elbow to move away from the body during the rotation. 2. Arching the back or overextending the spine. 3. Using momentum instead of controlled movement. 4. Failing to maintain a stable core.
Benefits
Specific benefits of the exercise
This exercise specifically targets the posterior deltoids, improving strength and stability in the shoulder joint while enhancing shoulder external rotation.
Expected results and timeframe
Expected results include increased shoulder mobility, improved shoulder stability, and enhanced strength in the posterior deltoids. Significant improvements can typically be seen within 4-6 weeks of consistent practice, depending on frequency and intensity..
Who this exercise is best for
This exercise is best for individuals looking to strengthen the shoulders, particularly those who engage in overhead activities or sports that require shoulder rotation. It’s also useful for rehabilitating shoulder injuries.
Scientific studies supporting its effectiveness
Research indicates that targeted shoulder exercises, especially those focusing on external rotation, can significantly improve shoulder stability and prevent injuries, particularly in athletes and those in weight training programs (J Sports Rehabil. 2016).
Variations
Beginner modifications
For beginners, reduce the weight of the cable, perform the exercise seated instead of half-kneeling, or practice the movement without any load to focus on form.
Advanced progressions
Advanced progressions may include adding resistance bands, increasing the weight of the cable, or incorporating instability (e.g., performing on a balance pad) to challenge stability further.
Integrations
Complementary exercises
Complementary exercises include face pulls, band pull-aparts, and dumbbell reverse flys, which all target the same muscle group and enhance shoulder stability.
Super set recommendations
Super set this exercise with pushing exercises like push-ups or bench presses to create an upper body workout that balances pushing and pulling movements.
Sample workout routines
An example routine could include: 1. Single Arm Cable Half Kneeling Contralateral Shoulder External Rotation – 3 sets of 12 reps per side. 2. Face Pulls – 3 sets of 15 reps. 3. Push-Ups – 3 sets to failure.
Exercise combinations
Combine this exercise with lateral raises and internal rotation exercises to create a comprehensive shoulder routine addressing all aspects of shoulder strength and mobility.
Best time to do this exercise in your workout
This exercise is best performed during the strength portion of your workout routine, ideally after a thorough warm-up but before heavy compound lifts or push movements.