Beginner
Band External Rotation
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Band External Rotation targets the infraspinatus muscle, which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. Band External Rotation can also serve as a warm-up, rehabilitation, or rehabilitation exercise.
Exercise Instructions
-
Step 1
Attach a resistance band to a fixed object. Stand on one side of the object and grasp the band with the farthest hand away from the object, keeping the elbow bent at 90 degrees and close to the ribs. Stop your forearm across your body. -
Step 2
Move your hand directly over your body and to the outside of your shoulder, keeping your elbow still. Pause when you can't move on, then return to the starting position.
Muscle Groups
Band External Rotation targets Back, Delts, Shoulders as seen below.
Exercise Tips
- Be sure to keep your elbow in place and rotate at your shoulder.
- Don't create an unnatural range of motion. You must be pain-free.
- Do not add extra and unnecessary tension. The goal is not to get heavy but to improve the range of motion.
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