Banded Shoulder External Rotation
Stand tall, holding a resistance band with both hands, elbows bent at 90 degrees and tucked close to your sides. Anchor one end of the band (e.g., around a pole or held by the opposite hand) and hold the other end with the working hand.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Infraspinatus
- Teres minor
Secondary muscles
- Posterior deltoid
Target muscles
- shoulder
How to perform
- 1
Stand tall, holding a resistance band with both hands, elbows bent at 90 degrees and tucked close to your sides.
- 2
Anchor one end of the band (e.g., around a pole or held by the opposite hand) and hold the other end with the working hand.
- 3
Keeping your elbow fixed at your side, slowly rotate your forearm outwards, pulling the band away from your body.
- 4
Continue until you feel a good contraction in the back of your shoulder, maintaining a stable torso.
- 5
Slowly return your forearm to the starting position, controlling the resistance of the band.
- 6
Complete repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
