Band external rotation
Also called shoulder external rotation, rotator cuff rotation
- Works
- Back of the shoulder · posterior deltoid
- Upper back · trapezius and rhomboids
- Needs
- Resistance bands
Setup
Fix a light band at elbow height. Stand side-on to it and hold the band in the far hand. Keep that elbow against your side, bent at 90 degrees, hand in front of your stomach.
Steps
- Keep your elbow against your side.
- Turn your forearm out, away from your stomach.
- Return slowly.
- Do the same number on the other side.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Deep in the back of your shoulder.
Common mistakes
- Letting the elbow leave your side.
- Using a band that is too strong.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Check the band for cracks before you start.