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Resistance Band Shoulder External Rotation
Isolation exercise using a resistance band to target the shoulder's external rotators for improved stability and injury prevention; commonly used in warm-ups, rehab, and as an accessory movement.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Popularity Score
7
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
4/10Mid Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a resistance band to a sturdy anchor at elbow height. Stand sideways to the anchor with your working arm farthest away, elbow bent at 90 degrees tucked to your side, grasping the band with forearm parallel to the floor.
- Engage your core and maintain upright posture.
- Slowly rotate your forearm outward away from your body.
- Keep your elbow fixed against your side throughout.
- Pause briefly at full external rotation.
- Controlled return to starting position resisting the band.
- Switch sides after completing reps.
- Repeat for desired sets.
Coaching Tips
Form Cues
- Elbow glued to side
- Rotate from shoulder only
- Keep wrist neutral
- Core tight, no torso twist
- Slow and controlled
- Shoulders down and back
Breathing
Inhale during the return to start; exhale as you rotate outward. Brace your core before each rep.
Tempo
2-1-2
Range of Motion
Begin with forearm parallel to the floor across your body; rotate outward until your hand aligns with or slightly past your body line, without elbow movement.
Safety
Safety Notes
- Stop if shoulder pain occurs
- Use light resistance initially
- Avoid if acute shoulder injury present
- Consult professional for rehab needs
- Maintain neutral wrist to prevent strain
- Ensure anchor is secure to avoid slips
Spotting
Not typically required; perform in controlled environment with light resistance.
Common Mistakes
- Flaring elbow away from body
- Using momentum or jerking
- Shrugging shoulders
- Rotating torso to assist
- Snapping band back quickly
- Poor posture or slouching
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Shoulder instability without clearance
Flexibility Needed
- Adequate shoulder external rotation range
- Basic shoulder flexion mobility
Build Up First
- Proper posture awareness
- Understanding of shoulder isolation
Also known as
Banded External Rotation, Rotator Cuff External Rotation, Band Shoulder Rotation
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