# Lying 90/90 Shoulder Rotation

An unloaded shoulder rotation drill done lying on a flat bench, with both arms held at 90 degrees. It warms up the rotator cuff and works the range of outward shoulder rotation.

- Beginner · Mobility
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/lying-bench-external-shoulder-rotation/video/male.mp4
- HTML: https://seto.fit/exercises/lying-90-90-shoulder-rotation/

## Muscles worked

- Infraspinatus: 7/10
- Teres minor: 7/10
- Subscapularis: 4/10
- Rear delts: 4/10
- Supraspinatus: 3/10

## How to do the Lying 90/90 Shoulder Rotation

1. Lie on a bench, upper arms out at shoulder height.
2. Bend your elbows to 90 degrees, forearms pointing up.
3. Rotate your forearms back toward your head, elbows fixed.
4. Rotate back up until your forearms point straight up.

### Full technique — 7 steps

1. Lie on your back on a flat bench with your legs straight along it.
2. Raise your upper arms out to the sides at shoulder height and bend your elbows to 90 degrees.
3. Start with both forearms pointing straight up toward the ceiling.
4. Rotate at the shoulders to lower your forearms back toward your head, keeping the elbows at 90 degrees.
5. Stop when your forearms are level with the bench or at your comfortable end range.
6. Rotate back until your forearms point straight up again.
7. Keep your upper arms at shoulder height and your lower back on the bench throughout.

## Common mistakes

- Opening or closing the elbow angle
- Letting the upper arms drop toward your hips
- Arching the lower back to gain range
- Forcing the forearms past comfortable range
- Rushing the rotation with momentum

## Form cues

- Elbows stay at 90 degrees
- Upper arms stay still
- Rotate, don't press
- Stop at comfortable range
- Move slowly both ways

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 2 sets of 12–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Lying 90/90 Shoulder Rotation work?

Primary: Infraspinatus 7/10, Teres minor 7/10. Also works: Subscapularis 4/10, Rear delts 4/10, Supraspinatus 3/10.

### When should I do the Lying 90/90 Shoulder Rotation in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Lying 90/90 Shoulder Rotation?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–12 reps, rest 30 s, 6 reps in reserve. Endurance: 2 sets of 12–15 reps, rest 30 s, 6 reps in reserve.

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