How to do a Loop Band Shoulder External Rotation at 90°
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Shoulder External Rotation at 90°
Target muscles worked
Instructions for Proper Form
Performed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adjustable resistance, making it an effective way to strengthen the shoulder muscles responsible for external rotation, enhance stability, and prevent injuries.
- Wrap a resistance band around a fixed pole at shoulder height and stand facing the pole.
- Bend your elbow to 90 degrees at shoulder height with your forearm facing the anchor point grabbing ahold of the handle in an overhand grip.
- Rotate the handle upward in a circular motion until your forearm is vertical over your elbow keeping your elbow in a fixed position.
- Return to the starting position and repeat with the opposite side.
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Alternatives & Variations to Loop Band Shoulder External Rotation at 90°
1. Loop Band Shoulder External Rotation
18.7 mSCORESWAPPED 24 TIMESFocusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
2. Cable Shoulder External Rotation at 90°
37 mSCORESWAPPED 22 TIMESThis variation targets the rotator cuff at a specific angle, enhancing shoulder stability and strength. Ideal for athletes and individuals seeking improved shoulder function, the exercise reduces the risk of shoulder injuries.
3. Loop Band High Pull
32.7 mSCORESWAPPED 15 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
4. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 14 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
5. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 12 TIMESPerformed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
6. Loop Band Face Pull
32.7 mSCORESWAPPED 11 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 8 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Mini Loop Band Lateral Shoulder Raise
23.6 mSCORESWAPPED 6 TIMESTargeting the deltoids, this isolation exercise with the mini loop band adds resistance to improve muscle tone and strength. The band increases the difficulty compared to dumbbell lateral raises, enhancing shoulder stability and range of motion.
9. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 6 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
10. Dumbbell Front Raise
98.6 mSCORESWAPPED 6 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.