90 90 External Rotation (Cable)
Rotator cuff strengthening exercise performed from a 90/90 shoulder position using a cable machine to externally rotate the shoulder.
Instructions
- Stand sideways to a cable machine with the working side away from the stack.
- Set the cable to about shoulder height and grab the handle.
- Position your shoulder at 90 degrees abduction and elbow at 90 degrees flexion (upper arm parallel to floor, forearm perpendicular).
- Keep your elbow stationary and externally rotate your shoulder by moving your forearm upward.
- Rotate until your forearm approaches vertical or slightly past horizontal.
- Slowly return to the starting position under control.
Tips
- Keep your elbow fixed throughout the entire movement; only your shoulder should move.
- Use a light weight to emphasize control and proper form over load.
- This movement is crucial for shoulder health and injury prevention.
- Perform this exercise regularly, especially if you do heavy pressing movements.
- Maintain proper shoulder blade positioning throughout the movement.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 9 reps | 10 kg | 7.5 kg |
| Build muscle | 3 | 13 reps | 10 kg | 7.5 kg |
| Build endurance | 3 | 16 reps | 7.5 kg | 5 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
External Rotation (Cable)
Learn more about external rotation (cable) intermediate strength
beginner strength
W Raise (Dumbbell)
Learn more about w raise (dumbbell) intermediate strength