External Rotation with Band

A resistance band variation of external rotation that targets the shoulder and rotator cuff with variable resistance for shoulder health.

Instructions

1. Attach the resistance band to a sturdy post or anchor point at approximately elbow height.
2. Stand perpendicular to the anchor point, a couple of feet away, with your side toward the band.
3. Grasp the end of the band with your hand on the side closest to the anchor point.
4. Keep your elbow firmly pressed to your side; consider holding a foam roll or pad against your elbow for stability.
5. Bend your elbow to 90 degrees with your forearm reaching across the front of your torso. This is your starting position.
6. Execute the movement by rotating your arm outward in a backhand motion, keeping your elbow stationary.
7. Continue rotating as far as comfortably possible.
8. Pause briefly at the end of the range of motion.
9. Return to the starting position in a controlled manner.
10. Complete the desired repetitions, then switch sides.

Tips

• Keep your upper arm and elbow completely stationary throughout the movement.
• Use steady, controlled motions without jerking.
• The band provides increasing resistance as you rotate farther, which is beneficial for strength development.
• This is an excellent exercise for shoulder stability and rotator cuff health.
• Can be performed with various band resistance levels.