90/90 External Rotation

DESCRIPTION/INSTRUCTIONS:

  1. Place band around post

  2. Grab the handle and raise your arm up so that your upper arm is parallel to the floor and your elbow is bent at 90 degrees.

  3. Without moving your upper arm, rotate your shoulder until your forearm is vertical, then lower it back down to the starting position.

HELPFUL CUES:

  1. Adjust difficulty by standing closer to or further away from the wall.

  2. Keep your upper arm parallel to the floor at all times.

COMMON MISTAKES:

  1. Dropping your elbow as you rotate your forearm up. This takes tension off of the rotator cuff and defeats the purpose of the exercise.

  2. Moving your elbow back instead of keeping your upper arm fixed. This causes the rear deltoids to take over the exercise. Keep your upper arm stationary during this exercise.