External Rotation with Band

Also called band external rotation, banded external rotation and rotator cuff band.

Works

Shoulders

Equipment

Band

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. 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.
3. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
4. Continue as far as you are able, pause, and then return to the starting position.

Cues

• Band at elbow height.
• Towel between elbow and ribs.
• Rotate out, keep elbow at 90.
• Return slowly.

Common mistakes

• Elbow drifting off the side.
• Twisting the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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