Standing Band External Rotation

Body region

• Shoulders

Muscles

Main

• Infraspinatus
• Teres Minor

Helps

• Deltoid
• Trapezius

Holds

• Serratus Anterior

Equipment

• Resistance Band

Technique

1. Anchor a band at elbow height and stand sideways to it, holding the band in the hand farthest from the anchor.
2. Place a small rolled towel between your elbow and ribs and bend the elbow to 90 degrees with the forearm across your belly.
3. Keeping the elbow against the towel, rotate the forearm out to the side, away from your body.
4. Pause, then return slowly against the pull of the band.

Cues

• Keep the elbow pinned and the wrist straight.
• Use a light band and a slow tempo.
• Squeeze the shoulder blade back and down slightly.

Common mistakes

• Letting the elbow drift away from the ribs.
• Twisting the torso to move the hand.
• Using a band too strong to control.
• Letting the band snap the hand back in.

Alternatives

• Band External Rotation at 90 Degrees
• Cable External Rotation
• Side-Lying Dumbbell External Rotation