90 Degree Cable External Rotation

How to Do:

1. Set the cable machine to a low height and attach a single handle.
2. Stand with your side facing the machine, holding the handle in the hand furthest from the machine.
3. Keep your elbow bent at 90 degrees and place it close to your body, with your upper arm parallel to the floor.
4. Engage your core and maintain an upright posture.
5. Rotate your forearm upwards, keeping your elbow fixed in place and the upper arm stationary.
6. Continue rotating until your forearm points upward.
7. Pause briefly at the top, then slowly lower the weight back to the starting position.
8. Repeat for the desired number of repetitions before switching to the other arm.

Benefits:

The 90 Degree Cable External Rotation targets the rotator cuff muscles, particularly the infraspinatus and supraspinatus. This exercise improves shoulder stability and flexibility, making it an excellent choice for injury prevention, especially for overhead athletes. The cable provides consistent tension throughout the movement, helping to build strength and endurance in the shoulder joint while minimizing strain. It’s also highly effective for improving overall shoulder mobility and control.