# Standing 90/90 External Rotation

A standing bodyweight rotator cuff exercise with both upper arms raised to shoulder height and the elbows bent 90 degrees. Turning the forearms from pointing down to pointing up trains the infraspinatus and teres minor.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/upward-rotation-bent-arms/video/male.mp4
- HTML: https://seto.fit/exercises/standing-90-90-external-rotation/

## Muscles worked

- Infraspinatus: 8/10
- Teres minor: 7/10
- Rear delts: 5/10
- Side delts: 4/10
- Traps: 4/10
- Supraspinatus: 4/10

## How to do the Standing 90/90 External Rotation

1. Raise both upper arms to shoulder height, elbows bent 90 degrees.
2. Start with your forearms pointing down, palms facing back.
3. Rotate your forearms up until they point to the ceiling.
4. Slowly rotate back down, keeping your elbows at shoulder height.

### Full technique — 6 steps

1. Stand tall with feet about hip width apart and your arms by your sides.
2. Raise both upper arms out to the sides to shoulder height and bend your elbows to 90 degrees.
3. Start with your forearms pointing down and your palms facing behind you.
4. Set your shoulders down and keep your elbows at shoulder height throughout.
5. Rotate your forearms upward until they point straight up, keeping the elbow angle fixed.
6. Lower your forearms back to the pointing-down position along the same arc.

## Common mistakes

- Elbows dropping below shoulder height
- Opening or closing the elbow angle
- Shrugging shoulders toward ears
- Arching the lower back at the top

## Form cues

- Elbows stay at shoulder height
- Elbow angle stays fixed
- Keep shoulders down
- Keep torso quiet

## 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**: 2–3 sets of 12–15 reps · rest 30 s · 5–6 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 Standing 90/90 External Rotation work?

Primary: Infraspinatus 8/10, Teres minor 7/10. Also works: Rear delts 5/10, Side delts 4/10, Traps 4/10, Supraspinatus 4/10.

### When should I do the Standing 90/90 External 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 Standing 90/90 External 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: 2–3 sets of 12–15 reps, rest 30 s, 5–6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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