Stinger Shoulder Exercises

Cable External Rotation

Rotator cuff exercise that improves shoulder stability and joint health.

Updated

The cable external rotation strengthens the muscles of the rotator cuff that stabilize the shoulder joint. It is commonly used to improve shoulder function, reduce injury risk and support pressing and pulling exercises.

Muscle Groups

Primary: Infraspinatus, Teres Minor

Secondary: Rear Deltoids

Equipment: Stinger Functional Cable Tower

Attachments: Single Handle

Variations: Elbow at Side, Elbow Elevated, Standing, Half-Kneeling

Exercise Instructions

  1. Position the pulley at elbow height.
  2. Attach a single handle.
  3. Stand sideways to the machine.
  4. Hold the handle with your elbow bent to approximately 90 degrees.
  5. Keep your elbow close to your body.
  6. Rotate your forearm outward while keeping your elbow stationary.
  7. Slowly return to the starting position.
  8. Repeat before switching sides.

Tips

  • Move slowly and deliberately.
  • Keep your elbow fixed in position.
  • Use light resistance.
  • Focus on quality of movement rather than weight.

Common Mistakes

  • Letting the elbow drift away from the body.
  • Rotating the entire torso.
  • Using excessive resistance.
  • Rushing the movement.

This is a rehabilitation and stability exercise. Heavy weights reduce its effectiveness and may increase the risk of shoulder injury.