Cable 90 Degree External Rotation

Set the cable at shoulder height. Raise your elbow to shoulder height and bend it to 90 degrees. Grip the handle so your arm forms an L shape.

Keeping your elbow at shoulder height, rotate your hand upward. Use the back of your shoulder to turn your forearm until it points up.

Slowly lower your hand back in front of you. Keep your elbow at shoulder height all the way down.

Focus on the external rotators at the back of your shoulder. Keep your elbow in position, or the tension will shift away from the target.

Letting your elbow drop or using momentum reduces the effect. Start light and learn to hold the position first.

Exhale as you rotate up and inhale as you lower. Keep breathing smoothly instead of holding your breath.

Resting your elbow on a support can help you maintain the 90-degree position and focus on the rotation. This is a good movement for shoulder warm-ups or strengthening the rotator cuff.