Resistance Band External Rotation (90/90)
The Resistance Band External Rotation (90/90) works the Rotator Cuff from a raised-arm position, with your elbows at shoulder height and bent to 90 degrees. Facing a waist-height anchor, you rotate your forearms up until they point to the ceiling, training the Shoulder at an angle the side version does not reach.
- Muscles Worked
- Rotator Cuff (Infraspinatus, Teres Minor) · also Rear Shoulders (Posterior Deltoid), Middle Trapezius
- Equipment
- Door anchor, 2 handles
Set Up
- Anchor:
- Attach the bands to the door anchor at waist height.
- Bands:
- Clip each end of the bands to a handle.
- Body Position:
- Hold a handle in each hand and stand 3 to 4 feet from the door, facing it. Bend your arms to 90 degrees, with your upper arms and forearms parallel to the floor and your elbows level with your shoulders. Keep your head straight, chest up and stomach tight.
Movement
Rotate your forearms up against the resistance until they are perpendicular to the floor. Return to the starting position under control.
Points To Remember
- Keep your elbows level with your shoulders as you rotate.
Questions About The External Rotation (90/90)
What muscles does the Resistance Band External Rotation (90/90) work?
The Resistance Band External Rotation (90/90) works the Rotator Cuff muscles that turn the arm outward, mainly the Infraspinatus and Teres Minor. The Rear Deltoid and Middle Trapezius help hold the elbows at shoulder height.
What does 90/90 mean in External Rotation?
It describes the arm position: the upper arm is raised to 90 degrees, level with the shoulder, and the elbow is bent to 90 degrees. The Resistance Band External Rotation (90/90) rotates the forearm up from that position.