Cable Shoulder External Rotation at 90°
10 reps
Elbow up at shoulder height, rotate the handle up until your wrist is over your elbow.
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SHOULDERS
Cable Shoulder External Rotation at 90°
This cable drill trains external rotation with the arm abducted to 90 degrees, strengthening the rotator cuff in a specific, sport-relevant position. The cable keeps tension consistent so the movement stays smooth and controlled. It's a valuable prehab exercise for improving shoulder function and lowering injury risk.
How to do it
- 1
Set the pulley to shoulder height and stand side-on to the machine, feet shoulder-width apart.
- 2
Grab the handle with your outside hand and raise your elbow out to shoulder height, bent to 90 degrees.
- 3
Start with your hand level with your shoulder and elbow.
- 4
Rotate the handle upward until your wrist sits directly above your elbow, keeping the wrist straight.
- 5
Return to the start under control and repeat.