Procaryote
Shoulder · Strengthening

External shoulder rotation with elbow bent at 90° (isometric)

External shoulder rotation, elbow bent at 90°, 3 sets, hold 10 seconds, manual or elastic resistance

Illustration of the External shoulder rotation with elbow bent at 90° (isometric) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Description: Place your elbow bent at 90 degrees close to your body or in abduction at 90 degrees. Slowly rotate your forearm outward while keeping the scapula stable, resisting manually or with a resistance band, then hold the position without movement for 10 seconds.

Tips: Keep the elbow fixed and avoid moving the shoulder or trunk. Breathe normally and focus on scapular stability.

Progression: Increase the resistance of the band or the duration of the hold as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band, manual resistance
Starting position
Seated or standing, elbow bent at 90 degrees, arm close to the body or in abduction at 90 degrees
Clinical goal
Strengthen the external rotator muscles of the shoulder
Also known as
external shoulder rotation with bent elbow, shoulder rotation strengthening, isometric shoulder rotation with flexed arm

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

External shoulder rotation with resistanceDynamic external shoulder rotation with resistance, elbow bent at 90°, 3 sets, 10 repetitions, 5-second isometric hold at the end of movement External shoulder rotation with resistance band (RE2)External shoulder rotation RE2 with resistance band, 3 sets, 12 repetitions, controlled movement External Shoulder Rotation with Resistance Band, Elbow Bent at 90°External shoulder rotation with resistance band, elbow at 90°, 3 sets, 12 repetitions External shoulder rotation with squatExternal shoulder rotation with squat, 3 sets, 10 repetitions, resistance band External shoulder rotations with elastic bandExternal shoulder rotations with elastic band, 3 sets, 12 repetitions Football Touch Exercise with Medicine BallFootball touch exercise with medicine ball, 3 sets, 8 repetitions Forward Weight Projection with DumbbellForward weight projection, 3 sets, 10 repetitions, 2 kg dumbbell Front and Lateral Arm Raises with Light DumbbellsFront and lateral arm elevations, 3 sets, 10 repetitions per movement, with light dumbbells

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.