Resistance Band 90° External Rotation
How to do it
Starting position
- Anchor the band to a post and grab the handle.
- Stand sideways and spread your feet shoulder-width apart.
- Look straight ahead and stand upright.
Movement
- Grip with the back of your hand facing outward.
- Slowly rotate your hand outward.
- Slowly return to the starting position.
Breathing
Exhale as you rotate outward and inhale as you return.
Trainer tips
- Keep your elbows pinned to your sides
- Rotate only your forearms outward
- Do not lose band tension on the way back
Cautions
- If you rotate excessively, it strains your rotator cuff, so stay within your range of motion.
- Shoulders rising and elbows flaring
- Twisting the torso to use momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
9 similar exercises
Representative exercise: Resistance Band 90° External Rotation
- Dumbbell Seated External Rotation
- Dumbbell Lying External Shoulder Rotation
- Dumbbell Upright Shoulder External Rotation
- Dumbbell Shoulder External Rotation in Support
- Dumbbell Standing Shoulder External Rotation at 90°
- Cable Shoulder 90° External Rotation
- Resistance Band Shoulder External Rotation in Support
- Dumbbell Side Lying External Rotation (on a Bench)
- Suspension External Rotation
Related exercises
Machine Side Seated Single Arm Rear Delt FlyHarderSuspension Y-Lateral RaiseHarderDumbbell Lying One Arm Rear Lateral RaiseSimilar exerciseCable Bent Over One Arm Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseDumbbell Lying Rear Lateral RaiseSame muscle · different equipmentBarbell Rear Delt RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.