Band External Rotation at 90 Degrees
Also known as: Resistance Band External Rotation at 90 Degrees, Banded 90/90 External Rotation, Band 90/90 External Rotation
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Anchor a band at about shoulder height and face the anchor, holding the band in one hand.
- Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and forearm pointing forward.
- Keep the upper arm still and rotate your forearm up and back until it points toward the ceiling.
- Pause briefly, then rotate back slowly until the forearm points forward again.
Cues
- Keep the elbow level with the shoulder and fixed in space.
- Use a light band; this is a small muscle.
- Move only at the shoulder, with a still wrist.
Common mistakes
- Letting the elbow drop as the band pulls.
- Arching the lower back to get the hand higher.
- Using a band so strong that the movement turns into a shrug.
- Rushing the return and letting the band snap the arm forward.