Own Every Range
← Back to library

VIDEO DEMO

Cable external rotation at ninety degrees

Progression of External Shoulder Rotation

YouTube · Eric CresseyCable External Rotation at 90 Degrees - Scapular PlaneWatch the demonstration

PROGRESSION · HOW TO DO IT

Cable external rotation at ninety degrees

These steps are written specifically for the Cable external rotation at ninety degrees. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Cable external rotation at ninety degrees. Set the cable to create tension through the full path without pulling you out of position.

  2. 02
    Move the pattern

    Keeping the elbow planted, rotate the forearm upward by turning only at the shoulder.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Stop where you could hold the dumbbell still, then lower through the same path slowly. Use a load you can stop anywhere.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

SHOULDERS & SCAPULAE / 19

Control rangeRotation

Cable external rotation at ninety degrees

Sets: 3 · Reps: 8–15 per side

Cable external rotation at ninety degrees is a progression of External Shoulder Rotation. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Support fixes the humerus and lets the rotator cuff control rotation through a precise range without compensating through the torso.