Upper arm lifts off the side
Shoulder abduction assists the external rotation; rotator cuff loses its isolated position.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Cable External Rotation (Side-Lying Position)
Coaching cues
- Lie on the side; low cable at elbow level; elbow bent to 90 degrees
- Rotate the forearm upward — external rotation only
- Elbow stays at the side; upper arm does not move
- Isolates the infraspinatus and teres minor of the rotator cuff
Common faults 2
Trunk rolls backward during the rotation
Body rotates to assist; external rotation is not isolated.
Overactive muscles
ObliquesErector spinae
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗