Shoulders · Resistance Band
Resistance Band Standing 90 Degrees Shoulder Extrernal Rotation
How to do the resistance band standing 90 degrees shoulder extrernal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band at shoulder height and stand facing it. Raise your working arm so the upper arm is parallel to the floor with the elbow bent 90 degrees, then rotate your forearm up and back, keeping the upper arm level, and control it forward again.
- 1The back of the shoulder rotating the forearm up and back
- 2Your upper arm staying level with the floor throughout
- 3A controlled lower with the band fighting you
Common mistakes
- Dropping the elbow below shoulder height
- Arching your lower back to cheat the rotation
- Rushing the return so the band yanks your arm
Muscles worked
The resistance band standing 90 degrees shoulder extrernal rotation mainly works the external rotators, with the rear delts, forearms, and mid traps assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the resistance band standing 90 degrees shoulder extrernal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.