Shoulders · Bands · Compound · Beginner
External Rotation with Band
Primary
- Main muscles
- Shoulders
How to do it
- Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
- Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- Continue as far as you are able, pause, and then return to the starting position.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a pull, on a different piece of equipment.
Other shoulder exercises
- Dumbbell Shoulder Press · Dumbbell
- Elbow Circles · Bodyweight
- External Rotation · Dumbbell
- External Rotation with Cable · Cable
- Face Pull · Cable
- Front Cable Raise · Cable
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake