SHOULDERS · ISOLATION
Band External Rotation
A light band drill for shoulder external rotation control.
Primary musclesRotator cuff
Secondary musclesRear delts
EquipmentResistance band
DifficultyBeginner · Shoulder External Rotation
How to perform
- Anchor the band securely and keep the elbow close to the side.
- Rotate the forearm outward against the band.
- Return slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rotator cuff as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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