How to do the Standing 90/90 External Rotation
- Raise both upper arms to shoulder height, elbows bent 90 degrees.
- Start with your forearms pointing down, palms facing back.
- Rotate your forearms up until they point to the ceiling.
- Slowly rotate back down, keeping your elbows at shoulder height.
Full technique — 6 steps
- Stand tall with feet about hip width apart and your arms by your sides.
- Raise both upper arms out to the sides to shoulder height and bend your elbows to 90 degrees.
- Start with your forearms pointing down and your palms facing behind you.
- Set your shoulders down and keep your elbows at shoulder height throughout.
- Rotate your forearms upward until they point straight up, keeping the elbow angle fixed.
- 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
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.
