Loop Band Shoulder External Rotation at 90°
Loop Band Shoulder External Rotation at 90° is an isolation exercise designed to strengthen the posterior deltoids and rotator cuff muscles. By maintaining an elevated elbow position, this movement specifically targets shoulder stability required for overhead lifting and throwing mechanics.
Since the rotator cuff is a small, stabilizer muscle group prone to fatigue, the AI analyzes your RPE and performance data to ensure you are stimulating the muscle without overtraining it. If you have logged shoulder discomfort in the past, the app uses your recovery metrics (like HRV and sleep) to adjust the volume of this corrective exercise, ensuring you improve stability without aggravating existing issues. Additionally, the AI balances this isolation work against your heavy pressing volume to maintain optimal structural health.
Form Cues
- Raise your elbows to exactly shoulder height
- Keep a 90-degree bend in your elbows
- Rotate your forearms back until vertical
- Squeeze your shoulder blades together slightly
- Maintain a neutral wrist position throughout
- Don't let your elbows drop below shoulder level
- Don't arch your lower back to complete the rep
- Don't shrug your shoulders up toward your ears
- Don't snap the band back quickly during the return
Common Mistakes
- Dropping elbows as fatigue sets in
- Hyperextending the lower back
- Using a band with too much resistance
- Rushing the eccentric (lowering) phase
- Flexing the wrists
Muscles Worked
This exercise primarily targets the posterior deltoid and the external rotators of the rotator cuff (infraspinatus and teres minor). It also engages the rhomboids and lower trapezius as secondary stabilizers to keep the scapula fixed while the arm rotates in the socket.
Primary
Secondary
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