Cable Kneeling Shoulder 90 Degrees External Rotation Press
Cable Kneeling Shoulder 90 Degrees External Rotation Press Instructions
- Set a cable handle at low height and kneel facing away from the stack.
- Grip the handle with one hand and bring the elbow to shoulder height.
- The upper arm should be parallel to the floor with the forearm vertical.
- Brace the core and keep the kneeling torso tall.
- Externally rotate the arm so the hand stays vertical against the cable pull.
- From this 90 degree position, press the hand overhead.
- Reverse the motion by lowering back into 90 degrees of external rotation.
- Repeat for all reps then switch arms.
Cable Kneeling Shoulder 90 Degrees External Rotation Press Form & Visual
Cable Kneeling Shoulder 90 Degrees External Rotation Press Benefits
- Strengthens the rotator cuff in a functional press pattern.
- Builds shoulder stability at 90 degrees of abduction.
- Hits the front and side deltoids through the press.
- Reduces compensation by removing the lower body from the lift.
- Improves shoulder health and overhead control.
- Carryover to throwing and overhead athletic actions.
Cable Kneeling Shoulder 90 Degrees External Rotation Press Muscles Worked
- Anterior deltoid
- Posterior deltoid
- Infraspinatus
- Triceps brachii
- Trapezius
Cable Kneeling Shoulder 90 Degrees External Rotation Press Variations & Alternatives
- Cable Half Kneeling Press
- Cable External Rotation
- Dumbbell Half Kneeling Press
- Cable Y Press
