External Rotation with Band
The external rotation with band is a shoulders exercise that targets the shoulders with bands. Watch the demo, then follow the step-by-step form guide below.
Looping demonstration — tap play to watch the full movement.
How to do the external rotation with band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Continue as far as you are able, pause, and then return to the starting position.
Details
Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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