45-Degree Cable External Rotation

The 45-degree cable external rotation strengthens the shoulders through a full range of motion. This exercise also works as a prehabilitation and rehabilitation exercise for the shoulders.


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    Stand next to a cable machine and hold the handle with one hand. Bend your arm and pull the cable until your elbow is even with your body. Then rotate your arm so that your elbow is 45-degrees away from your body.
  2. 45-Degree Cable External Rotation
    Rotate your shoulder and pull the handle upwards, keeping your elbow stable. Pause and rotate your upper arm back to the starting position.

Trainer’s Tips

  • Perform the movement with a controlled pace, not allowing momentum to contribute.
  • Be sure to use a complete range of motion. Do not do partial repetitions.