The 90/90 external rotation with a band strengthens the muscles at the back of the shoulder that turn the arm outward (part of the rotator cuff), with the arm held out to the side. Your upper arm sits level with your shoulder, the elbow is bent to a right angle, and you turn the forearm up toward the ceiling against the band. It usually comes later in a program than the version with the elbow at your side.

How to do the 90/90 external rotation with band

Stand tall with your feet about hip width apart. Hold one end of a resistance band in each hand.
Keep your other hand low, resting by the hip on that side, as in the video. It anchors the band while the working arm moves.
Lift the working arm out to the side until the upper arm is level with your shoulder. Bend the elbow to a right angle so the forearm points forward, with the band running across the front of your body.
Turn the arm so the forearm swings up until it points to the ceiling, stretching the band. The upper arm stays still, at shoulder height.
Pause briefly, then let the forearm come back down to the front slowly. Lower the arm to your side to rest between sets.

What you should feel

Work at the back of the shoulder and around the shoulder blade on the working arm. The top of the shoulder also works to hold the arm up, but your neck should stay relaxed.

Common mistakes

Letting the elbow sink below shoulder height as you tire.
Shrugging toward your ear or arching the lower back to get the hand higher.
Opening or closing the elbow angle while you turn. Keep it at a right angle the whole time.
Letting the band pull the forearm down quickly instead of controlling the return.

How often

Many programs use a light band and 2 to 3 sets of 8 to 15 slow repetitions, once a day or a few days a week. Your physio will adjust this for you.

Stop and check with your physio if

You feel a sharp pain, a catch, or a sense that the shoulder is slipping or giving way as the forearm turns up.
Pain, tingling or numbness spreads down the arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
The shoulder is still aching more than usual a few minutes after the set, or is worse the next morning.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

With the arm out at shoulder height, the shoulder has more to control than when the elbow is tucked at your side. Programs often start with shoulder external rotation with a band and move up to this version once that feels easy and comfortable. If lifting the arm to shoulder height hurts on its own, stay with the lower version for now. Pick a band light enough that the last few repetitions are still smooth.

The arm-up, turned-out position is the one where an unstable shoulder can feel as if it might slip. After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. This position is often held back until later in rehab, so check with your physio before you try it. If a band is too much for now, isometric shoulder external rotation works the same muscles without any movement.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

90/90 external rotation with band