Cable External Rotation — end-range hold
The rotator cuff loaded where it actually fails — at the end of the range, decelerating the arm after the ball has gone
How to do it well
These are the cues the app shows on the exercise card, written for the moment you are standing in front of the bar.
- Elbow pinned to the ribs
- Rotate out and hold at the end
- Let it pull you back slowly
- Tempo
- 5s to return
How Train Smart prescribes it
The sets and reps below are the authored starting point. The actual weight you see is calculated from your own last top set and the week you are in within your four-week block.
What it trains, and who trains it
- Muscles worked
- Shoulders
- Region
- Upper body
- Classified as
- MOBILITY
- Prescribed in
- AFL · soccer · cricket · netball · general fitness · bodybuilding
If you cannot do this one
Rack taken, kit missing, or it does not suit you. These are the swaps the app offers, matched by movement pattern and body region — each with the reason it is a fair substitute.
| Alternative | Why it works as a swap |
|---|---|
| Band Pull-Apart | Rear delts and mid-back — the simplest shoulder insurance going |
| Face Pull | External rotation under load — undoes everything pressing does |
| Cuban Press | Rotate then press: cuff strength through the full overhead range |
| Prone Y-T-W | Lower traps and rear delts with no load to hide behind |
| Band External Rotation | Direct cuff work — the muscle that decelerates a throw |
| Band Internal Rotation | The other half of the cuff, usually skipped |
This exercise, in a program that knows why it is there
Train Smart puts this movement in the right session, at the right point in your block, at a weight calculated for you — and swaps it automatically if you do not have the kit.
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