Cable Shoulder 90 degrees External Rotation
Perform the cable shoulder 90 degrees external rotation to strengthen the rotator cuff and improve shoulder stability.
- Attach a cable handle to a low pulley.
- Stand with your side to the cable machine, holding the handle with the arm closest to the machine.
- Keep your elbow bent at 90 degrees and your upper arm parallel to the ground.
- Rotate your arm outward, away from your body, while keeping your elbow fixed.
- Return to the starting position and repeat.
How to perform the Cable Shoulder 90 degrees External Rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Shoulder 90 degrees External Rotation using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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