External rotation at 90 degrees (theraband)

External rotation at 90 degrees (theraband)

What you should feel?? When performed correctly, you will feel the muscles in and around your shoulder joint burning. For external rotation you will specifically feel the muscles around the back of the shoulder and scapula (shoulder blade).


  • Start by tying a strong band around a nearby pole, or perform on a cable machine
  • Lift your arm to 90 degrees.
  • Hold your shoulder blade back and down to create an optimal postural position
  • Start to pull the band backwards whilst keeping your elbow in one stationary position
  • Rotate backwards as far as you can without letting the elbow move
  • Maintain the retraction of your shoulder blade in order to engage the rotator cuff properly
  • and ensure your elbow stays in the same position throughout

Main muscles targeted:

  • Rotator cuff (external rotators)

Main benefits:

Used to strengthen the rotator cuff to create more stability in the shoulder joint. This exercise is usually used to improve the strength or endurance of these muscles to improve the biomechanics of the shoulder joint or glenohumeral joint. Having the shoulder at 90 degrees encourages the muscles to strengthen in this plane to handle functional movement in every day life in this position.