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All exercises

Band 90/90 external rotation

Intermediate

Band 90/90 external rotation is a isolation resistance band exercise for the rear delts.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Equipment
Resistance band
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Hold one end of a light band in your working hand and anchor the other end low: under your foot, or in your other hand at hip height.
  2. 2Raise the working arm out to the side until the upper arm is level with your shoulder, and bend the elbow to 90 degrees so the forearm points forward.
  3. 3Keeping the upper arm and elbow still, rotate your forearm up and back until it points at the ceiling, or as far as feels comfortable.
  4. 4Keep the shoulder blade down and do not let the elbow drop or your lower back arch.
  5. 5Lower the forearm slowly back to level, finish your reps and switch arms.

What to do instead

  • Band shoulder external rotationResistance band
  • Cable shoulder external rotationCable
  • Dumbbell upright shoulder external rotationDumbbell

Easier variations

  • Band shoulder external rotationResistance band
  • Dumbbell side-lying external rotationDumbbell
Logged today · 1 min restBand 90/90 external rotation

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  • Band shoulder dislocateResistance band