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) |
18 similar exercises
Representative exercise: Resistance Band 90° External Rotation
- Dumbbell Seated External Rotation
- Dumbbell Lying External Shoulder Rotation
- Dumbbell Bench Supported External Rotation
- Dumbbell Upright Shoulder External Rotation
- Dumbbell Shoulder External Rotation in Support
- Dumbbell Standing Shoulder External Rotation at 90°
- Cable Shoulder 90° External Rotation
- Cable Low Shoulder 90 degrees External Rotation
- Resistance Band Shoulder External Rotation in Support
- PVC External Rotation
- Dumbbell Seated Single Arm External Rotation
- Dumbbell Side Lying External Rotation (on a Bench)
- Rotator Cuff Warm-Up
- Shoulder External Rotation
- Dumbbell External Rotation
- Resistance Band Standing 90° Shoulder External Rotation
- Suspension External Rotation
- Dumbbell Bent Over External Rotation
Related exercises
Resistance Band Standing 90° Shoulder External RotationHarderResistance Band Bent Over Reverse FlyHarderDumbbell 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 equipmentSuspension Y-Lateral 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.