shoulder focus
Band External Rotation
Targets the rotator cuff.
Key cue: Elbow glued to your side; rotate the forearm out slowly and come back slower.
Area
shoulder
Level
intermediate
Volume
3 × 12/side
Goal
recovery
How to do it
- 1Anchor a resistance band at elbow height, for example with a knot in one end closed in a shut door, and stand side-on to it with the arm you are working on the far side.
- 2Tuck a small rolled towel between your elbow and your side. Bend the elbow to 90 degrees with your forearm pointing forward and hold the band.
- 3Keeping the towel in place and your wrist straight, rotate your forearm outwards, away from your tummy, as far as you can control.
- 4Return slowly to the start, taking about 3 seconds. Do 12 reps, then swap arms.
Easier and harder versions
- Easier
- Use the lightest band, or practise the movement with no band at all.
- Harder
- Use a stronger band, hold for 3 seconds at the end of each rep, or build to 15 slow reps.
Helps with
Commonly used for:
Rotator cuff strengtheningShoulder instabilityPost-rehab shoulder maintenance
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Strengthens rotator cuff
- Prevents shoulder injuries
- Improves throwing/lifting health
Muscles worked
Strengthening. Strengthens your infraspinatus, teres minor and rear delt.
InfraspinatusTeres minorRear delt
Form tips
- Keep your elbow against the towel: it should not drift away from your ribs.
- Choose a band you can control for all 12 reps.
Common mistakes
- Letting your elbow flare out or lifting your shoulder.
- Twisting your body instead of rotating your forearm.
When to avoid or modify
- Sharp shoulder pain during the pull, or a catching feeling: stop
- Recent shoulder surgery or a past dislocation, unless your surgeon or physiotherapist has cleared it
- A band so strong that you can't control the return: use a lighter band
- Latex allergy: use a latex-free band
- Check the band for nicks or tears, anchor it securely, and never let go of one end while it is stretched
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder