How to Perform Cable External Rotation On Knee

The cable external rotation is a great exercise to help strengthen and stabilize the muscles around the knee joint. This exercise can be performed with a band or cable machine and is a great addition to any workout routine.

How to Perform the Exercise

1. Start by attaching a band or cable to a low pulley position.

2. Place your feet hip-width apart and take hold of the band with your right hand.

3. Step forward with your left foot so that your right arm is extended in front of you and your left arm is behind you.

4. Keeping your hips and knees square, rotate your right hand away from your body while keeping your elbow at 90 degrees.

5. Return to the starting position and repeat for desired reps.

6. Switch sides and repeat with the left arm.

Arms parallel to shoulders, 90-degree bend at the elbow, maintaining that throughout the movement; nice, slow, and controlled movement – not swinging; move only at the shoulder joint; externally rotate ( pinky up) by contracting subscapularis muscle; neutral spine – no excessive arching in the lower back nor hyperextending through the cervical spine; tense core musculature throughout movement.

This exercise targets your shoulders: rotator cuff, rear delts, and traps. Illustration and video below.

1. Keep your shoulder blade packed inward and down toward your back pockets.
2. Rotate your arm while moving from the upper arm only.
3. Don't let your shoulder capsule shift forward during the movement.

Make sure the wire is moving smoothly. Rotate with caution, seated with spine upright. Have a friend or coach keep an eye on your rotational exercises to decrease the possibility of injury. This exercise will of course not directly make you brawny, however as a lifter, you will see continual progress on shoulder workouts.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!