Step by step instructions, muscle activation and variants for the Cable Shoulder 90-Degree External Rotation.
The Cable Shoulder 90-Degree External Rotation is a rotator cuff strengthening exercise performed with the arm abducted to 90 degrees and the elbow bent at 90 degrees. The cable provides constant tension as you rotate the forearm upward and outward, targeting the posterior rotator cuff muscles — primarily the infraspinatus and teres minor.
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The Cable Shoulder 90-Degree External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.