Rotate the forearm outward against a resistance band to strengthen the shoulder external rotators and posterior shoulder muscles.
How to do the Shoulder External Rotation (Band)#
- Secure the band to a fixed point at about elbow height and stand with the working side closest to the anchor.
- Grasp the band and bend your elbow to 90°, keeping the elbow tucked against your side and the forearm across your abdomen.
- Keep your upper arm stationary and rotate your forearm away from your body until the forearm moves outward about 90° from the start.
- Pause briefly at the end range, then slowly return to the starting position while maintaining elbow contact with your ribs.
- Complete the prescribed reps with controlled tempo, then repeat on the other arm.
Muscles worked#
- Primary: Upper back (Rhomboids & Middle Trapezius)
- Secondary: Rear delts (Posterior Deltoid)
Common mistakes#
- Letting the elbow move away from the side during the rotation.
- Shrugging the shoulder or twisting the torso to create movement.
- Using fast, uncontrolled motions instead of a controlled tempo.
- Allowing the wrist to bend or collapse during the exercise.
