Badminton strength · Shoulder · Intermediate · ~3 min

90/90 band external rotation

Rotator-cuff strength in the arm-up (90/90) position used for overhead strokes.

▶ BEST Rotator Cuff Exercises? (Not What You Think!) — E3 Rehab (YouTube)

More videos: Resistance Band Standing External Rotation at 90 Degrees (MGHOrthopaedics) · Correct Form for Shoulder External Rotation Strengthening | Tim Keeley | Physio REHAB (Physio REHAB)

Starting position

Face the anchor, upper arm out to the side at shoulder height, elbow bent 90°, forearm pointing forward.

How to do it

1. Rotate the forearm up until it points to the ceiling.
2. Keep the upper arm still.
3. Lower slowly back to forward.

Technique cues

• Elbow stays at shoulder height
• Slow and smooth

Common mistakes

• Elbow dropping
• Band too heavy
• Arching back

Easier

Band external rotation with elbow at the side.

Harder

Add a 2-second hold at the top.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Anchor only to a purpose-made door anchor placed on the hinge side of a closed, locked door that opens away from you (your pull pushes it shut), or to a fixed rack or post designed to bear load.
• Pain-free range only.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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