Shoulder external rotation in a 90 90 position

Fix the tubing in front of you about waist height and continue to face the object to which it is anchored. Keep your involved arm in a 90-90 position throughout the exercise. Next, rotate your arm away from the wall over a two second count until your hand is about even with your ear, then slowly rotate your arm back to the starting position over a four second count. Repeat 15 times to complete one set, then rest 30 seconds. Repeat for 3 sets of 15 repetitions.