External Rotation With Arm Abducted 90°

Explanatory Video

Description

  1. Attach a resistance band to a stable object at about chest or shoulder height.
  2. Stand holding the band with your elbow bent 90° and raised to shoulder-height, forming a 'L' shape with your arm.
  3. Keeping your shoulder and elbow level, slowly rotate your forearm upward until your hand is in line with your head.
  4. Slowly return to the starting position and repeat.
  5. Ensure your elbow stays in line with your shoulder throughout the movement and avoid shrugging.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Infraspinatus
Teres Minor
Deltoid (Posterior)

Body Areas

Back / Rotator Cuff
Shoulders

Equipment

Resistance Band

Similar Exercises

Lie on your side with a dumbbell in the hand of the 'free' arm. Keep your elbow close to your body and raise the dumbbell by externally rotating your shoulder without lifting the arm away from your side. This exercise targets the rotator cuff muscles, particularly the infraspinatus and teres minor, to enhance shoulder stability.
Dynamic
Beginner
  1. Attach a resistance band to a stable anchor point at waist height.
  2. Stand sideways to the anchor and grasp the band with the hand furthest from it.
  3. Bend your elbow to 90 degrees and keep it tucked firmly against your side. You can place a rolled-up towel between your elbow and ribs to ensure proper form.
  4. Rotate your forearm outward away from your body as far as comfortable while keeping the elbow fixed at your side.
  5. Squeeze your shoulder blade toward the spine at the end of the movement.
  6. Slowly return to the starting position under control.
Dynamic
Beginner
Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.
Isometric
Beginner
Last updated: 3/3/2026