Injury prevention · Level 2
90/90 external rotation
Arm out to the side and elbow at 90°: rotate the forearm from down to up (serve position).
- Suggested dose
- 3 × 12 rep per side · 30s rest
- Equipment
- Resistance band · or · Dumbbells
- Works
- Rotator cuff, Upper back
- Pattern
- Rotator cuff, Scapular stability
How to do it
- Arm raised to shoulder height, elbow at 90°, band anchored in front.
- Rotate until the forearm is vertical.
- Return slowly without dropping the elbow.
Key points
- Elbow at shoulder height
- Stable shoulder blade
Common mistakes
- Dropping the elbow
- Arching your back
Why it helps your tennis
Strengthens the shoulder in the serve and smash position.
Source: Complete Conditioning for Tennis, ch. 12 (90 degrees of abduction)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.