How To Perform The Cable External Rotation at 90 Degrees Abduction

The exercise known as cable external rotation at 90 degrees abduction is a movement that primarily works the rotator cuff muscles and shoulder joint. The rotator cuff is a group of four muscles and tendons that surround the shoulder joint and stabilize the arm. The primary muscle worked in this exercise is the infraspinatus, which externally rotates the arm at the shoulder joint.

This exercise can be performed with a resistance band or cable machine. You will need to adjust the resistance so that it is challenging but not too difficult. You should also have a spotter when performing this exercise.

Performing the Exercise

Start by standing next to a cable machine with your feet hip-width apart. If using a resistance band, anchor it to a sturdy object at about waist height. Grasp the handle of the cable with your right hand and extend your arm out to the side so that your hand is in line with your shoulder. This is your starting position.

Keeping your elbow bent to 90 degrees, rotate your arm externally so that your hand moves away from your body. Return to the starting position and repeat for 8-12 repetitions before switching sides. Make sure to keep your core engaged throughout the exercise and do not let your lower back arch. You should feel this exercise working the infraspinatus muscle on the back of your shoulder.

This exercise targets your shoulders: rotator cuff, rear delts, and traps.

1. Keep your shoulder blade packed inward and down toward your back pockets.
2. Rotate your arm while moving from the upper arm only.
3. Don’t let your shoulder capsule shift forward during the movement.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!