Band Shoulder External Rotation
ShouldersIsolationPullResistance BandBeginner
The same external rotation as on the cable, with a band. Resistance builds toward the end of the range, exactly where the rotator cuff is weakest.
How to perform
- 1.Anchor the band at elbow height.
- 2.Side-on, grab with the furthest hand and pin your elbow to your side at 90 degrees.
- 3.Rotate your forearm outward without the elbow leaving your side.
- 4.Hold briefly.
- 5.Return under control with the band.
Common mistakes
- ●Elbow drifting away from the body
- ●Rotating the trunk
- ●Band too stiff
- ●Letting the return snap back
Proper technique
Pick the band by the END of the range, not the start. Elbow locked to your side throughout. Ideal as a warm-up before pressing.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Infraspinatus
Secondary
- Rear deltoid
- Teres minor