How to do the Lying 90/90 Shoulder Rotation
- Lie on a bench, upper arms out at shoulder height.
- Bend your elbows to 90 degrees, forearms pointing up.
- Rotate your forearms back toward your head, elbows fixed.
- Rotate back up until your forearms point straight up.
Full technique — 7 steps
- Lie on your back on a flat bench with your legs straight along it.
- Raise your upper arms out to the sides at shoulder height and bend your elbows to 90 degrees.
- Start with both forearms pointing straight up toward the ceiling.
- Rotate at the shoulders to lower your forearms back toward your head, keeping the elbows at 90 degrees.
- Stop when your forearms are level with the bench or at your comfortable end range.
- Rotate back until your forearms point straight up again.
- 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
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.
