Cable 90-Degree Shoulder External Rotation
Strengthen your rotator cuff with Cable 90-Degree Shoulder External Rotations! Improve shoulder stability and health with this targeted exercise.
The Cable 90-Degree Shoulder External Rotation mainly works the shoulders, with help from the traps. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable 90-Degree Shoulder External Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Cable 90-Degree Shoulder External Rotation Variations and Alternatives
How to do the Cable 90-Degree Shoulder External Rotation
Stand perpendicular to the cable machine with your feet shoulder-width apart. The machine should be to the side of the arm you're working.
Adjust the cable pulley to about the mid-level of your torso.
Attach a handle to the cable and select the appropriate weight for resistance.
Stand with the side you're working closer to the cable machine and grab the handle with the hand of that same side.
Bend your elbow to a 90-degree angle and keep your upper arm parallel to the ground, with your forearm pointing towards the cable machine.
Stabilize your core and keep your back straight throughout the movement.
Without moving your upper arm, rotate your forearm away from the machine, keeping the elbow bent at a 90-degree angle, until it is horizontal or slightly past horizontal to the floor. Your arm should rotate outwards around your shoulder.
Pause for a moment when you reach the end of your range of motion, then slowly return to the starting position.
Perform the desired number of repetitions, then repeat the exercise with the other arm.
Rest appropriately between sets.
Important Notes: Keep the movement controlled, avoiding any jerky motions or using momentum to complete the rotation. Do not let your upper arm move forwards or backwards during the exercise; it should stay still in a position parallel to the ground. Adjust the weight to a level that allows you to perform the exercise with good form, and without experiencing any pain or discomfort in the shoulder. It is beneficial to perform this exercise in front of a mirror to maintain good form.
---
Cable 90-Degree Shoulder External Rotation FAQs
What muscles does the Cable 90-Degree Shoulder External Rotation work?
The Cable 90-Degree Shoulder External Rotation mainly works the shoulders, with help from the traps. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Cable 90-Degree Shoulder External Rotation?
Cable handle attachment or cable machine.
What workout day should the Cable 90-Degree Shoulder External Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable 90-Degree Shoulder External Rotation variations and alternatives?
Similar exercises include the Bodyweight Lying Shoulder External Rotation, Cable Half Kneeling External Rotation Press, Cable Kneeling Shoulder External Rotation and Cable Kneeling Shoulder Internal Rotation.
Training calculators
Work out the numbers behind your training before your next session.