# Cable External Rotation at 90 Degrees

URL: https://heatsy.app/ex/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: Shoulders

## Muscles

- Main: Infraspinatus, Teres Minor
- Helps: Deltoid, Trapezius
- Holds: Serratus Anterior

## Equipment

- Cable Station

## Technique

1. Set a single handle on a cable station at about shoulder height and stand facing the stack, holding the handle in one hand.
2. Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and the forearm pointing forward.
3. Keeping the upper arm still, rotate the forearm up and back until it points toward the ceiling.
4. 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.

## Alternatives

- [Band External Rotation at 90 Degrees](https://heatsy.app/ex/band-external-rotation-at-90-degrees)
- [Cable External Rotation](https://heatsy.app/ex/cable-shoulder-external-rotation)
- [90/90 Dumbbell External Rotation](https://heatsy.app/ex/dumbbell-90-90-external-rotation)