# Band External Rotation at 90 Degrees

URL: https://heatsy.app/ex/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: Shoulders

## Muscles

- Main: Infraspinatus, Teres Minor
- Helps: Deltoid, Trapezius
- Holds: Serratus Anterior

## Equipment

- Resistance Band

## Technique

1. Anchor a band at about shoulder height and face the anchor, holding the band in one hand.
2. Lift your upper arm out to the side to shoulder height with the elbow bent 90 degrees and forearm pointing forward.
3. Keep the upper arm still and rotate your forearm up and back until it points toward the ceiling.
4. 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.

## Alternatives

- [Cable External Rotation at 90 Degrees](https://heatsy.app/ex/cable-external-rotation-at-90-degrees)
- [90/90 Dumbbell External Rotation](https://heatsy.app/ex/dumbbell-90-90-external-rotation)
- [Standing Band External Rotation](https://heatsy.app/ex/standing-band-external-rotation)