Shoulders · Cable
Cable Shoulder 90 Degrees External Rotation
How to do the cable shoulder 90 degrees external rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable pulley to elbow height and attach a handle. Stand sideways to the machine and grasp the handle with the hand farthest from the stack, elbow bent 90 degrees and tucked against your side. Rotate your forearm outward away from your stomach while keeping your elbow pinned, then return under control. Finish all reps, then switch sides.
- 1The back of your shoulder working as you rotate your forearm outward
- 2Your elbow staying glued to your side at a 90 degree bend
- 3A slow, deliberate path through a pain-free range
Common mistakes
- Don't twist your torso or swing your arm to move the weight
- Avoid letting your elbow lift away from your side
- Don't go heavy; this is a control exercise
Muscles worked
The cable shoulder 90 degrees external rotation mainly works the external rotators.
- External RotatorsPrimary
- ForearmsMinor
- Mid TrapsMinor
- Rear DeltsMinor
Kovo programs the cable shoulder 90 degrees external rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.