Schulter-Außenrotation am Kabel

So führst du sie aus

1. 1Preparation and positioning. Set the seat or pulley, secure the attachment, and choose a load that permits the intended shoulder/scapular path without trunk movement. Keep clear of the cable and weight stack.
2. 2Starting position. Place the elbow in the prescribed supported position, usually near the side or at the defined abduction angle, and begin with the forearm across the body.
3. 3Concentric phase. Rotate the upper arm outward while keeping the elbow and trunk fixed.
4. 4End position. Stop at the highest or farthest controlled position before the shoulder rolls, scapula loses control, elbow path changes, or the trunk compensates.
5. 5Eccentric phase. Return slowly to the same start marker while preserving the prescribed elbow angle and keeping the stack controlled.
6. 6Breathing and bracing. Exhale through the working phase and inhale on the return; keep the neck and trunk relaxed but stable.
7. 7Valid rep. A rep follows the same arm/scapular path and range with no shrug, trunk lean, momentum, cable collision, or uncontrolled stack contact.

Häufige Fehler

• Moving the trunk instead of the target joint

  Korrektur: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Korrektur: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Korrektur: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Korrektur: Return to the same start marker slowly without letting the stack or weight take over.

Sicherheit

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.

Progressionen & Alternativen

• RegressionSide-lying light External Rotation— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Cable External Rotation.
• ProgressionCable External Rotation at 90 degrees abduction— Increase load, range, instability, or skill demand after Cable External Rotation is repeatable through the planned volume with reserve and no technique drift.
• AlternativeFace Pull am Kabel— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Cable External Rotation is impractical or poorly tolerated.