Resistance Band External Rotation

Resistance Band External Rotation


This exercise involves using a resistance band to strengthen the external rotator muscles of the shoulder. The band is anchored at one end and held in the opposite hand, with the elbow bent and the upper arm close to the body. The hand holding the band is then rotated away from the body, against the resistance of the band, to work the external rotator muscles.

Muscle Group

Equipment Required

Resistance Band External Rotation Instructions

  1. Attach a resistance band to a sturdy anchor point at waist height.
  2. Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent.
  3. Hold the resistance band with both hands, palms facing each other, and elbows bent at a 90-degree angle.
  4. Keeping your elbows close to your sides, slowly rotate your arms away from your body until your hands are in line with your shoulders.
  5. Hold for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Resistance Band External Rotation Form & Visual

Resistance Band External Rotation

Resistance Band External Rotation Benefits

  • Strengthens the rotator cuff muscles, which are important for shoulder stability and injury prevention
  • Improves shoulder mobility and range of motion
  • Targets the muscles in the back of the shoulder and upper back
  • Can be done with a resistance band, making it a convenient exercise to do at home or while traveling
  • Can be modified to increase or decrease resistance, making it suitable for individuals of different fitness levels

Resistance Band External Rotation Muscles Worked

  • Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
  • Deltoid muscle (posterior fibers)
  • Trapezius muscle (middle fibers)
  • Rhomboid muscles (major and minor)

Resistance Band External Rotation Variations & Alternatives