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How to Do Banded External Rotation (90/90) — Form, Muscles & Tips

Learn how to do the Banded External Rotation (90/90): step-by-step form, muscles worked, bands setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Anchor a resistance band at elbow height to a rack or pole.
  2. Stand perpendicular to the anchor, gripping the band with the far hand.
  3. Raise your elbow to shoulder height with your forearm pointing toward the anchor — this is the 90/90 start position.
  4. Keeping your elbow at shoulder height, rotate your forearm upward and away from the anchor.
  5. Hold briefly at the top then rotate back to the start.
  6. Repeat for the desired number of repetitions then switch sides.