strength · resistance band
Band External Rotation
Rehab-grade rotator cuff work — prevents shoulder injuries.
3 × 12–15 per side 8 minrest 45s
No in-app demo yet for Band External Rotation.
Watch demo on YouTubeEquipment
resistance band
Rest
45s between sets
Primary muscles
rotator cuff
Also works
—
How to do it
- Anchor a band at elbow height.
- Stand sideways, elbow tucked to ribs, forearm across body.
- Rotate forearm outward, keeping elbow pinned.
- Return slowly.
Form cues
- ✓Maintain steady band tension
- ✓Full range of motion
- ✓Controlled tempo
Common mistakes
- ✗Letting the band snap back
- ✗Losing brace mid-rep
Progressions
- Light band → heavier band → double up bands