Single Arm Cable Shoulder 90 Degrees External Rotation
Easy
Also known as: Single-Arm Cable 90/90 External Rotation
Expert Advice
Use resistance that lets your shoulder rotate without your ribs lifting. If you need to lean back to move the handle, reduce the load.
How-to-do Steps
- Attach a single-hand handle to a pulley set approximately at shoulder height.
- Face the pulley, holding the handle with one hand and feet hip-width apart.
- Raise your elbow out to shoulder height, bent 90 degrees, with your forearm pointing forward.
- Rotate your forearm toward upright without moving your upper arm or forcing the range.
- Slowly rotate your forearm forward again, keeping your elbow at shoulder height.
- Complete the prescribed reps on this side, then switch arms.
Common Mistakes
- Wrist bending backwardFix: keep your knuckles aligned with your forearm.
- Shoulder shrugging toward your earFix: relax your neck and leave space above your shoulder.
Coach Cues
Elbow stays shoulder heightRotate without leaningKeep your wrist straight
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Cable Shoulder 90 Degrees External Rotation primarily targets the Shoulders, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Requires controlled shoulder rotation while keeping the elevated upper arm still.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Cable Shoulder 90 Degrees External Rotation work?
Single Arm Cable Shoulder 90 Degrees External Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Single Arm Cable Shoulder 90 Degrees External Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single Arm Cable Shoulder 90 Degrees External Rotation suitable for beginners?
Yes, Single Arm Cable Shoulder 90 Degrees External Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Cable Shoulder 90 Degrees External Rotation?
Wrist bending backward: keep your knuckles aligned with your forearm. Shoulder shrugging toward your ear: relax your neck and leave space above your shoulder.
