Cable Standing Shoulder External Rotation

Default prescription & biomechanics

Primary muscles

Chest

Equipment

Cable

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Position your body securely with strict alignment to isolate the chest.
2. Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
3. Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
4. Lower under strict 3-second eccentric control through a full, pain-free range of motion.

Joint & safety considerations

No specific joint contraindications are flagged for Cable Standing Shoulder External Rotation. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Hip Adduction	Bands swap	Bands
Barbell Split Snatch	Barbell swap	Barbell
Bodyweight Muscle Up	Bodyweight swap	Bodyweight
Brettzel	Bodyweight swap	Bodyweight
Double Pigeon Pose	Bodyweight swap	Bodyweight
Dumbbell Incline Y Raise	Dumbbell swap	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.