Flat-Band Shoulder External Rotation at 90 Degrees

Technique

How to perform Flat-Band Shoulder External Rotation at 90 Degrees

1. Secure a flat therapy band at shoulder height and face the anchor, positioning it in front of the working arm.
2. Hold the band with the elbow bent to 90 degrees and the upper arm raised to shoulder height.
3. Start with the forearm pointing forward and keep the elbow level with the shoulder.
4. Rotate at the shoulder to bring the forearm toward vertical, without moving the elbow backward or arching the torso.
5. Stop within the range you can control while keeping the upper arm in position.
6. Return slowly against the band tension, then complete the exercise on the other side.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor.