Cable Shoulder 90 degrees External Rotation
Expert Advice
Keep your elbow fixed at a 90-degree angle and close to your body to isolate the shoulder's external rotators.
How-to-do Steps
- Stand perpendicular to the cable machine with the handle at elbow height.
- Grasp the handle with the hand farthest from the machine, elbow bent at 90 degrees.
- Rotate your arm outward, keeping your elbow close to your side.
- Slowly return to the starting position and repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Cable Shoulder 90 degrees External Rotation primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Shoulder 90 degrees External Rotation work?
Cable Shoulder 90 degrees External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Shoulder 90 degrees External Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Shoulder 90 degrees External Rotation suitable for beginners?
Cable Shoulder 90 degrees External Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
