Resistance Band External Rotation
Standing band external rotation — direct rotator cuff work, the at-home version of the cable lift.
Level: Beginner
Primary: Shoulder
Movement: Isolation
Type: Light Activity
Equipment: Resistance Band
Sports: Baseball Cricket Golf Tennis
Target muscles
The infraspinatus and teres minor (rotator cuff) are the prime movers in external rotation. The posterior deltoid contributes. As shoulder-health work, this trains the often-undertrained external rotators.
How to perform
Setup
Anchor the band at elbow height. Stand sideways. Hold the band in the outer hand with the elbow bent at 90 degrees and tucked against the side.
Execution
Rotate the forearm outward away from the body. Slowly return to the start. The torso stays still; only the forearm moves.
Common mistakes
- Going too heavy on band.
- Letting the elbow drift from the side.
- Twisting the torso.
- Rushing reps.
- Skipping the lift altogether.
Progressions and regressions
Regress to lighter band. To progress, increase band tension or move to cable external rotation.
Programming notes
Shoulder-health insurance. 2-3 sets of 12-15 per side, two or three times a week.
