Cable External Rotation at 90 Degrees
Also known as: Cable Machine External Rotation at 90 Degrees, Cable 90/90 External Rotation, Cable Shoulder External Rotation at 90 Degrees
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a single handle on a cable station at about shoulder height and stand facing the stack, holding the handle in one hand.
- Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and the forearm pointing forward.
- Keeping the upper arm still, rotate the forearm up and back until it points toward the ceiling.
- Pause, then rotate back slowly against the cable until the forearm points forward.
Cues
- Use a very light weight and a smooth tempo.
- Keep the elbow level with the shoulder.
- Think of turning a doorknob upward from the shoulder joint.
Common mistakes
- Letting the elbow sag as the cable pulls.
- Leaning back to get more range.
- Using a weight that makes the shoulder shrug.
- Letting the stack slam on the return.