Band External Rotation tutorial
The band external rotation is an isolation exercise for the small muscles at the back of the shoulder (rotator cuff). It supports shoulder health and joint stability.
How to perform
- Anchor the band at elbow height and stand sideways to it.
- Bend your elbow 90 degrees against your side; you can tuck a small towel between your elbow and body.
- Hold the band with the hand farther from the anchor, forearm across your belly.
- Rotate your forearm outward without moving your elbow.
- Pause briefly at the end and keep your shoulder relaxed.
- Return slowly to the start.
Breathing: Exhale as you rotate outward and inhale as you return.
Key tips
- Use a light band; these muscles are small.
- Move slowly and under control.
- Keep your elbow pinned to your side.
Common mistakes
- Letting the elbow drift away from the body.
- Twisting the torso to help the movement.
- Using a band that is too heavy.
Safety: If you have a shoulder injury or past surgery, check with a physical therapist first. Stop if you feel sharp pain.
ShouldersPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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