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Resistance Band Half-Kneeling Shoulder External Rotation
Resistance band exercise in half-kneeling position that targets rotator cuff and rear deltoids for shoulder stability and injury prevention; used in prehab, warmups, and rehab programs.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs
Accessory Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
4/10Lower Traps
Abs
3/10Transverse Abdominis
Glutes
2/10Glute Medius
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel in half-kneeling position with working side knee down and opposite foot flat. Anchor band at elbow height to the side and grasp with working hand.
- Bend elbow to 90 degrees and tuck to side.
- Rotate forearm outward against band resistance, keeping elbow fixed.
- Hold briefly at end range if desired.
- Slowly return forearm to start position under control.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Elbow glued to side
- Core tight, ribs down
- Rotate at shoulder only
- No momentum
- Feel rotators working
Breathing
Inhale during return to start; exhale as you rotate outward. Brace core throughout.
Tempo
2-1-2
Range of Motion
From forearm parallel to torso to perpendicular, without elbow moving from side or shoulder shrugging.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Use light band; stop if sharp pain
- Maintain neutral spine
- Ensure stable half-kneeling position
Spotting
Not required for light band work; self-spot by controlling tension.
Common Mistakes
- Allowing elbow to flare out
- Arching back or shrugging shoulder
- Using body momentum
- Incomplete range of motion
When to Avoid
- Shoulder impingement
- Rotator cuff tear
- Acute shoulder instability
Flexibility Needed
- Adequate shoulder external rotation
- Hip and knee flexibility for half-kneeling
Build Up First
- Basic half-kneeling stability
- Familiarity with band tension control
Also known as
Half-Kneeling Banded External Rotation, Banded Shoulder External Rotation Kneeling, Resistance Band Kneeling External Rotation
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