90-Degree Band Shoulder External Rotation
90-Degree Band Shoulder External Rotation (sometimes called a "90/90 External Rotation"), which is excellent for strengthening the rotator cuff, improving shoulder stability, and preparing the shoulder for overhead sports like golf, tennis, baseball, and pickleball.
Primary Muscles Used
90-Degree Band Shoulder External Rotation Instructions
- Attach a resistance band at approximately shoulder height.
- Stand sideways to the anchor point.
- Hold the band with the hand farthest from the anchor.
- Raise your upper arm until it is parallel to the floor.
- Bend your elbow to 90 degrees so your forearm points forward.
- Keep your chest tall and engage your core.
- Begin with your forearm pointing forward and your elbow directly in line with your shoulder.
- Keeping your elbow fixed at shoulder height, rotate your forearm upward and backward.
- Continue until your forearm is nearly vertical or slightly behind vertical, depending on your mobility.
- Pause for 1–2 seconds at the end position.
- Slowly return to the starting position under control.
- Repeat for the prescribed number of repetitions before switching sides.
Side View
Front View
Benefits for the 90-Degree Band Shoulder External Rotation
- Strengthens the rotator cuff muscles
- Improves shoulder stability and control
- Enhances overhead movement mechanics
- Helps reduce risk of shoulder injuries
- Improves shoulder endurance for golf, pickleball, tennis, and throwing sports
- Great as part of a warm-up before upper-body training
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