Standing external rotation with a resistance band
Anchor a resistance band at hip height to a sturdy object. Stand sideways to the anchor, holding the band handle with the arm closest to the anchor. Your elbow should be bent to 90 degrees and tucked into your side, with your forearm across your body.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- infraspinatus
- teres minor
- posterior deltoid
Secondary muscles
- rhomboids
- trapezius (middle and lower)
Target muscles
- shoulder
How to perform
- 1
Anchor a resistance band at hip height to a sturdy object.
- 2
Stand sideways to the anchor, holding the band handle with the arm closest to the anchor. Your elbow should be bent to 90 degrees and tucked into your side, with your forearm across your body.
- 3
Keeping your elbow glued to your side, slowly rotate your forearm outwards, pulling the band away from your body until your forearm is perpendicular to your torso.
- 4
Squeeze your shoulder blade slightly and feel the contraction in the back of your shoulder.
- 5
Control the movement as you slowly return your forearm to the starting position, resisting the pull of the band.
- 6
Complete all repetitions on one side before switching to the other arm.
Safety & form
Train smart. Read these notes before adding heavy load.
