Shoulder External Rotation – 90/90, Band

  • HOW: Get a band set-up at shoulder height and you will face the anchor. You will perform this exercise on one side at a time. While starting with your elbow straight, elbow at shoulder height, and palm facing down, drive your elbow back by squeezing your shoulder blade back until your elbow is in line with your shoulder. This is your starting point and you will maintain this position. Then rotate your hand up while trying to keep your elbow still until your knuckles are facing the ceiling. Then slowly return your hands back down and repeat.
  • FEEL: You should feel the muscles on the outside and the back of your shoulder working as well as your shoulder blade muscles. Think about keeping your shoulder blade squeezed back as you perform this movement and keep that position as you rotate your hand up towards the ceiling.
  • COMPENSATION: Do not shrug your shoulder, do not move your head/neck, do not lean backwards, do not flare your elbow when your rotate your hand. Try to isolate this exercise to shoulder and arm movement only.

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