External Rotation (Band)

An isolation exercise that targets the rotator cuff muscles, specifically the rotator-cuff of the shoulder, using a light resistance band.

Instructions

1. Tie a resistance band to a fixed point at elbow height.
2. Stand with your side toward the anchor point.
3. Bend your elbow to 90 degrees and tuck it against your torso.
4. Hold the band with the hand closest to the anchor point.
5. Rotate your forearm outward away from your body against the band resistance.
6. Pause briefly at the end of the rotation.
7. Return your forearm to the starting position in a controlled manner.

Tips

• Keep your elbow stationary against your side throughout the movement.
• Use a light resistance to avoid overloading the rotator cuff.
• Move slowly and deliberately for better control.
• This exercise is essential for shoulder health and injury prevention.
• Perform the exercise equally on both sides for balanced rotator cuff development.