Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Half Kneeling Cable External Rotation Overview

The half kneeling cable external rotation exercise is a great prehab exercise to perform to promote rotator cuff health.

Rotator cuffs are one of the more common injuries, especially as lifters get older. Performing prehab exercises such as half kneeling cable external rotation can help prevent injury and increase your longevity in the gym.

Half Kneeling Cable External Rotation Instructions

  1. Position a cable just above waist height and attach a handle.
  2. Assume a half kneeling position and raise the upper arm laterally to 90 degrees at the shoulder.
  3. Keep the elbow at 90 degrees and externally rotate directly at the shoulder until the forearm is perpendicular with the floor.
  4. Slowly lower the handle back to the starting position under control.
  5. Repeat for the desired number of repetitions.

Half Kneeling Cable External Rotation Tips

  1. Utilize the contralateral arm as compared the knee in flexion (i.e. if the right leg is in flexion then you should externally rotate the left arm).
  2. Don’t worry about the weight, focus on the actual activation of the specific muscle groups.
  3. Ensure the elbow doesn’t leave the torso and the hand doesn’t drop as you complete the movement.
  4. As you externally rotate at the shoulder, ensure the shoulder blade doesn’t move (depression, retraction, tilting, etc.) and the lower back doesn’t hyperextend.