External Rotation with Band

Technique

How to perform External Rotation with Band

1. Secure either listed band to a stable anchor at about elbow height.
2. Stand sideways to the anchor and hold the handle or band end with the arm farther from it.
3. Keep your working upper arm against your side, elbow bent to 90 degrees and hand in front of your torso.
4. With your torso still, rotate at the shoulder to move your hand outward without moving the elbow away from your side.
5. Pause within your controlled range, then let the hand return under control as the band shortens.
6. Repeat on the other side; a small pad beneath the upper arm is optional, not required.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor.