How to do a Cable Shoulder External Rotation at 90°

Authored by Fitbod

About Cable Shoulder External Rotation at 90°

Sets Logged
69,843
Popularity Rank
684th
Difficulty
Beginner
Shoulders Strength
72 mSCORE 93rd
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

This variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.

  1. Position the cable to shoulder height and stand perpendicular to the cable with your feet shoulder width apart.
  2. Grab ahold of the cable handle with the outside hand and keep the elbow (bent at 90 degrees) fixed in align with your shoulder at an 90 degree abduction.
  3. Begin with your hand on the same plane as your shoulder and elbow then bring the handle upward until the wrist is directly above the elbow. Keep your wrist straight and fixed throughout the movement.
  4. Control the movement back to the starting position and repeat.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    7.5
    lbs
    1 Rep Max
    10
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    10
    lbs
    12.5
    lbs

Enter your stats to calculate your Reps & Weight