Band External Rotation

Start

Finish

How to do it

Anchor a light band at elbow height, stand side-on with the working elbow pinned to your ribs at 90 degrees, and rotate the forearm outward away from your stomach without moving the elbow.

Muscles worked

Primary: shoulders · Also works: rotator cuff

Equipment

Resistance bands

Common mistakes

• Letting the elbow drift away from the ribs, which lets the rear delt do the work instead of the cuff
• Using a heavy band so the torso twists to complete the rotation
• Rotating out past a comfortable range instead of stopping where the elbow can stay tucked

Variations

• Rolled towel held under the elbow to keep it pinned
• 90/90 band external rotation with the elbow raised to shoulder height

Can't do this one? Swap it for

• Side-Lying Dumbbell External Rotation
• Cable External Rotation
• Resistance Band Face Pull

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders