Shoulders · Resistance bands

Resistance Band 90 Degrees External Rotation

The resistance band 90 degrees external rotation is an isolation exercise designed to strengthen the posterior rotator cuff, specifically the infraspinatus and teres minor. It is ideal for warming up prior to overhead or bench pressing and helps stabilize the shoulder in an abducted position.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Anchor the band securely at shoulder height to a sturdy post or door and stand facing the anchor.
Grasp the free end of the loop with one hand and step back until the band is taut.
Raise your upper arm out to the side to shoulder height, elbow bent at 90 degrees with your forearm pointing forward toward the anchor.
As you exhale, rotate your forearm up and back until it points to the ceiling, keeping your elbow at shoulder height.
Inhale and slowly rotate your forearm back to the starting position.
Complete all repetitions, then switch arms.

Common mistakes

Dropping the elbow below shoulder height during the movement, which removes tension from the external rotators and shifts it to the anterior deltoid.
Arching the lower back to achieve a vertical forearm position, which compensates for limited shoulder mobility and hyperextends the lumbar spine.
Using a band with excessive tension, which triggers jerking motions and forces the upper trapezius to take over the work.

Tips

Imagine a stationary axis running directly through your upper arm to keep the elbow pinned at shoulder height throughout the rep.
Keep your core braced and ribs pulled down to prevent the torso from leaning back or twisting away from the anchor.
Control the eccentric phase by taking two full seconds to rotate the forearm back toward the anchor.

Sets and reps

Perform 2 to 3 sets of 12 to 15 slow, controlled repetitions using light resistance. Rest 45 to 60 seconds between sets to avoid fatiguing the stabilizing musculature.

Muscles worked

Resistance Band 90 Degrees External Rotation: shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are primarily working during this exercise?

The movement isolates the external rotators of the shoulder—mainly the infraspinatus and teres minor—with assistance from the rear deltoid.

What should you do if you feel sharp pain in the shoulder joint?

Stop the exercise immediately, adjust the tension or range of motion, and consult a qualified specialist if the pain persists.

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