Cable Half Kneeling External Rotation

A shoulder stability movement done kneeling on one knee beside a cable machine with a low pulley. Grasp the handle with the arm closest to the machine, keep your elbow bent at 90°, and rotate your forearm outward away from your body while keeping your elbow fixed by your side. Control the motion back to the start to keep constant tension on the external rotators. This exercise strengthens the small shoulder muscles that support joint health, improve posture, and reduce injury risk. :contentReference[oaicite:0]{index=0}

Track This Exercise in the App

Log your cable half kneeling external rotation sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.