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Cable External Rotation

Primary target: Infraspinatus (冈下肌)

Exercise Details

Equipment
Cable station + rope (low)
Sets & Reps
2-3 sets × 12-15 reps per side
How to do it
Side-on to the low pulley; inner hand on the handle, elbow at the side bent 90°; rotate outward and up to full range; 1-second control at the end; slow return.
Common mistakes
Torso rotating to cheat, elbow drifting out, moving too fast

Muscles Worked

InfraspinatusTeres Minor

Other Exercises for the Same Muscle

Band External Rotation · Side-Lying Dumbbell External Rotation · Rotator Cuff Warm-Up Combo

See the Infraspinatus in the 3D anatomy tool →