External Rotation with Band

Muscles Worked

The shoulders handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

How to External Rotation with Band

1. 1

   Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.

2. 2

   Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.

3. 3

   With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.

4. 4

   Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

5. 5

   Continue as far as you are able, pause, and then return to the starting position.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press

beginner shoulders

Alternating Deltoid Raise

beginner shoulders

Alternating Kettlebell Press

intermediate shoulders

Anti-Gravity Press

beginner shoulders

Arm Circles

beginner shoulders

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions