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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Band External Rotation
ShouldersBeginner

Band External Rotation

An external rotation performed against a resistance band anchored at elbow height. A portable rotator cuff exercise often used in warm-ups.

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Primary muscles

  • Rotator Cuff

Secondary muscles

  • Rear Delts
Sets
2–3
Reps
15–20
Rest
30–45s

How to perform

Band External Rotation movement

Main muscles working (thicker lines)

Starting position

Anchor a light band at elbow height; stand side-on and hold it with the far hand, elbow bent 90 degrees and tucked at the side.

  1. 1

    Keep the elbow against your side.

  2. 2

    Rotate the forearm outward against the band.

  3. 3

    Pause briefly at a comfortable end range.

  4. 4

    Return slowly and repeat, then switch sides.

Breathing: Exhale as you rotate out, inhale as you return.

Coaching tips

  • Elbow stays put

  • Smooth tempo

  • Shoulder down and back

Common mistakes

  • Elbow flaring away from the body

  • Rotating the whole torso

  • Band too heavy

Safety notes

  • Work in a pain-free range with a light band.

Details

Body parts
Shoulders · Upper Body
Equipment
Resistance Band
Movement
Rotation · Isolation
Exercise type
Corrective
Training goals
General Fitness · Rehab Support

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Cable External RotationBeginner→
  • Side-Lying Dumbbell External RotationBeginner→

Variations

  • Band Internal RotationBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.