INTERMEDIATE
90-Degree Cable External Rotation
90-Degree Cable External Rotation is a great moderate move that strengthens the entire shoulder region and rotator cuff. When done correctly, it can effectively target your neck, shoulders, upper back, and upper body.
Demonstration Video
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Target Muscles
Instructions
- Stand on the floor with your feet shoulder-width apart in front of an adjustable cable machine. The pulley should be set low.
- Hold the handle with your right hand, lift your right elbow to align with your right shoulder, and bend at a 90-degree angle, with the palm facing the floor.
- Rotate your right shoulder by bringing the handle up, keeping your elbow stable, and maintaining that 90-degree angle. Reverse the motion to return to the starting position.
Tips
- Ensure the elbow doesn’t leave the torso and the hand doesn’t drop as you complete the movement.
- As you externally rotate at the shoulder, ensure the shoulder blade doesn’t move.
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