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Last updated February 2, 2026
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shoulders
Shoulder 90 Degrees External Rotation (Cable)
Position your elbow at shoulder height (90 degrees). Rotate your forearm upward and back. This is a delicate movement for shoulder health, use light weight.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rotator cuff (back)
Secondary
rear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a handle to a low pulley on a cable machine.
- Stand with your side facing the machine, feet shoulder-width apart, and hold the handle with your outer hand.
- Step 2Position Your Arm
- Raise your elbow to shoulder height, keeping your upper arm parallel to the floor.
- Your forearm should be perpendicular to your upper arm, creating a 90-degree angle.
- Step 3Engage Your Core
- Stand tall with your core engaged to maintain stability throughout the exercise.
- Keep your shoulder blades retracted and your back straight.
- Step 4Perform the Rotation
- Slowly rotate your forearm away from your body while keeping your elbow fixed in place.
- Focus on using your shoulder muscles to perform the movement.
- Step 5Return to Starting Position
- Control the movement as you bring your forearm back to the starting position.
- Ensure that your elbow remains at shoulder height throughout the exercise.
- Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form with each rotation.
- Switch sides after completing the set for balanced training.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handle and step away from the machine.
- Ensure you maintain good posture as you finish the exercise.