90-degree Cable External Rotation
- Primary muscles
- Shoulders
- Secondary muscles
- None
- Equipment
- Cable
- Movement pattern
- None
Steps
- 1 Stand beside a cable machine with the cable set to shoulder height.
- 2 Abduct one arm to the side so your elbow is at shoulder height and bent to 90 degrees, with your forearm pointing forward.
- 3 Grasp the cable handle with a neutral grip, keeping your elbow stationary.
- 4 Rotate your forearm upward and backward by externally rotating your shoulder.
- 5 Slowly return your forearm to the starting position by internally rotating your shoulder.
- 6 Complete all repetitions on one side, then switch to the other arm.
