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Band: 90-Degree External Pull (Pronated Grip)
Beginner
Equipment
Shoulders
Shoulders
Upper Back
Upper Back
Equipment
Bands
Bands
Exercise Type
Warmup
Mechanics
Compound
Force Type
Pull (Bilateral)
The 90-Degree External Band Pull with Pronated Grip is a shoulder activation exercise focused on prepping the rotator cuff and upper back before upper body training. By keeping the elbows fixed at 90 degrees and rotating externally, this drill targets the small stabilizers of the shoulder in a controlled, joint-friendly way.
It’s a low-load, high-focus movement perfect for warm-ups, prehab, and reinforcing proper shoulder mechanics.
Key Benefits:
- Activates rotator cuff and scapular stabilizers
- Enhances shoulder mobility and control
- Preps the upper body for pressing, pulling, or overhead work
- Reduces injury risk by reinforcing joint positioning
- Excellent for warm-ups or activation circuits
- Stand in an athletic stance and hold a resistance band in both hands with palms facing down (pronated grip).
- Pin your elbows to your sides at 90 degrees—like forming an “L” with each arm.
- Exhale and externally rotate your shoulders by pulling the band apart slightly.
- Keep the elbows glued to your ribs—only your forearms should move.
- Slowly return to the starting position and repeat for the desired reps.
- 🌬️ Exhale as you pull—this stabilizes your core and helps maintain a neutral spine.
- ⛓️ Keep the motion small and precise—this isn’t about range or tension, it’s about activation.
- 📌 Elbows must stay locked to your sides at all times.
- 🚫 No shoulder blade movement—keep the scapula still throughout.
- 🧠 Don't let your head jut forward—stay tall and aligned.
💪 This subtle but powerful activation drill is your secret weapon for healthier, more stable shoulders. Add it to your warm-up and build bulletproof control from the inside out. 🚀
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