Resistance Band External Rotation
Description
The resistance band external rotation is a rotator cuff strengthening exercise where you anchor a band at elbow height and rotate your forearm outward away from your body while keeping your elbow tucked at your side. It targets the infraspinatus and teres minor — key muscles for shoulder health and stability.
Muscle Group
Equipment Required
Resistance Band External Rotation Instructions
- Anchor a resistance band to a sturdy point at elbow height.
- Stand sideways to the anchor with the band on your right side.
- Grip the band with your right hand. Pin your right elbow against your right side, bent at 90 degrees.
- Step away from the anchor until the band is under tension. Forearm starts pointing across your body.
- Brace your core. Keep your right elbow pinned to your side.
- Rotate your forearm outward away from your body, pulling the band.
- Continue until your forearm is pointing forward (or as far as comfortable).
- Slowly return to start. Use light resistance — this is a rotator cuff exercise, not a power lift.
Resistance Band External Rotation Form & Visual
Resistance Band External Rotation Benefits
- Strengthens the rotator cuff
- Improves shoulder stability
- Helps prevent shoulder impingement
- Useful for athletes and lifters
- Highly portable
- Joint-friendly
Resistance Band External Rotation Muscles Worked
- Infraspinatus
- Teres minor
- Posterior deltoid
Resistance Band External Rotation Variations & Alternatives
- Cable External Rotation
- Dumbbell Side-Lying External Rotation
- Internal Rotation (opposite movement)
- Cable Shoulder Internal Rotation
- Banded Face Pull
