> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Cable arm circle - outside

> Novice · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0hb.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0hb%2Fe0hb-264.mp4?alt=media&token=c5343657-78aa-40cb-a4ff-9b9de8b7d869" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 33 s |

## Technique

1. Stand perpendicular to a cable machine with feet shoulder-width apart and with the machine pulley set all the way up.
2. Grab the handle with the closest hand and place yourself sufficiently far for the cable to be under tension when your arm is fully extended and relaxed.
3. While keeping your arm straight, push the handle down to bring your hand by your hips, then continue the circular motion towards the far side and bring your hand up overhead, then back towards to the starting position.
4. Also perform the movement in the other direction. Either direction counts as one repetition.

## Form tips

* Don't arch or bend your back in any direction.

<Info>
  **Logging:** Weight used on one side. Work each side for the time indicated.
</Info>

## Muscles

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Triceps</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Pectoralis major (sternal head)
  * Latissimus dorsi
  * Teres major
  * Middle deltoid
  * Supraspinatus
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/cable-machine" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00j.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=145013045b391bef230b4c1ac7dedf20" alt="Cable machine" noZoom className="m-0 w-full h-full object-contain" width="179" height="231" data-path="images/equipment/q00j.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Cable machine</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-abduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />abduction</a><a href="/collections/joint-movements/shoulder-adduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />adduction</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Cable arm circle - inside" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0hc.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=3c6b4377efcc1ec7cca54c8e2472145c" href="/exercises/cable-arm-circle-inside-e0hc" width="320" height="320" data-path="images/exercises/e0hc.jpg">Novice</Card>
    <Card title="Weighted side arm circles" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j8.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=293667cd469418942503a7e054a4e090" href="/exercises/weighted-side-arm-circles-e0j8" width="320" height="320" data-path="images/exercises/e0j8.jpg">Beginner</Card>
    <Card title="Dumbbell overhead lateral raise" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e13q.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=7932613fdef94892cec9fe674cc2c639" href="/exercises/dumbbell-overhead-lateral-raise-e13q" width="320" height="320" data-path="images/exercises/e13q.jpg">Novice</Card>
    <Card title="Plates overhead lateral raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10u.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d0a1a99cc89539446e1e621ef59c913c" href="/exercises/plates-overhead-lateral-raise-e10u" width="320" height="320" data-path="images/exercises/e10u.jpg">Novice</Card>
    <Card title="Dumbbell upright row" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10v.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d5ed88c1649d6e7f627b1e0f85eced2f" href="/exercises/dumbbell-upright-row-e10v" width="320" height="320" data-path="images/exercises/e10v.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/cable-arm-circle---outside-e0hb). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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