Flat-Band Shoulder External Rotation at 90 Degrees

Technique

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

1. Anchor a flat therapy band at shoulder height and stand side-on with the working arm raised to 90 degrees.
2. Bend the elbow to 90 degrees, brace the trunk, and keep the upper arm level.
3. Rotate the forearm backward against the band without arching the lower back.
4. Pause in the controlled end range, then return slowly.
5. Use light resistance and stop if the shoulder position cannot be maintained.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor.