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Exercise handout — move better, feel better.
90/90 External Rotation
With arm out to side at 90 degrees, rotate forearm up. Important for throwers and overhead athletes.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Light dumbbell, Cable machine
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 3 down
Tempo
Step-by-Step Guide
Set up
- Stand or lie on back
- Arm out to side at shoulder height
- Elbow bent 90 degrees
- Start with forearm pointing toward floor
Step 1 of 5
Keep elbow at shoulder height
Step 2 of 5
Rotate forearm up toward ceiling
Step 3 of 5
Go until forearm is vertical or comfortable
Step 4 of 5
Hold for 1 second
Step 5 of 5
Lower slowly with control
Breathing
- Breathe out as you rotate up
- Breathe in as you lower
Form Cues
- Keep elbow at shoulder height
- Don't let elbow drop
- Move only at the shoulder
- Control the lowering
Common Mistakes to Avoid
- Elbow dropping below shoulder
- Arching back
- Using momentum
- Going too far too fast
Safety Information
Important for throwers. Don't force past comfortable range.
Progressions
Add light weight (2-5 pounds)
Regressions
Lie on back or use no weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.