maratoolExternal Rotation with Band
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.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Every exercise for:Shoulders
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.
Every exercise using:Band
These train the shoulders too, using equipment this one does not:
- External Rotation with Cablecable
- Front Dumbbell Raisedumbbell
- Handstand Push-Upsbody only
- Jerk Balancebarbell
- Kettlebell Arnold Presskettlebell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 141 shoulders exercises in this database, 74 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.