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Resistance Band Standing External Rotation
Band-resisted shoulder external rotation that targets the rotator cuff muscles to build shoulder stability and prevent injuries; commonly used in rehab and warmups for overhead athletes.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Lats
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
10/10Rear Delts
Traps
5/10Mid Traps, Lower Traps
Lats
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a resistance band to a sturdy anchor at waist height. Stand sideways to the anchor with your working arm farthest away, grasp the band with your hand, bend your elbow to 90 degrees, and tuck it against your side.
- Position your forearm across your stomach with tension on the band.
- Rotate your forearm outward away from your body while keeping your elbow fixed at your side.
- Squeeze your shoulder muscles at the end of the rotation.
- Pause briefly at full external rotation.
- Slowly return your forearm to the starting position, controlling the band.
- Repeat for reps on one side, then switch arms.
Coaching Tips
Form Cues
- Elbow glued to side
- Rotate from shoulder only
- Keep shoulders down
- Control the return
- Squeeze at top
Breathing
Inhale as you return to start; exhale as you rotate outward. Brace your core throughout.
Tempo
2-1-2
Range of Motion
From forearm parallel to torso to full comfortable external rotation without moving the upper arm or shrugging the shoulder.
Safety
Safety Notes
- Start with light resistance to avoid strain
- Stop if shoulder pain occurs
- Use a towel between elbow and body for form
- Avoid if acute shoulder injury present
- Consult professional for rehab use
Spotting
No spotting needed; perform solo with proper form and light resistance.
Common Mistakes
- Allowing elbow to flare out
- Shrugging shoulders
- Using momentum
- Not controlling the band snap-back
- Rotating upper arm instead of forearm
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
- Shoulder instability
Flexibility Needed
- Adequate shoulder external rotation range
- Basic elbow flexion mobility
Build Up First
- Familiarity with shoulder anatomy
- Ability to maintain neutral spine
Also known as
Banded Shoulder External Rotation, Standing Band External Rotation, Resistance Band Shoulder Rotation
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