Full exercise libraryBeginner
Band External Rotation
Isolated rotator cuff work. Direct injury prevention for anyone who presses and pulls.
Rotator cuffRear deltsResistance band
How to perform
- 1.Elbow pinned to the side and bent to 90 degrees
- 2.Rotate the forearm outward against the band
- 3.Return slowly against the resistance
- 4.The shoulder stays down — only rotation happens
Common mistakes
- Elbow drifting away from the body
- Band too strong — the torso starts doing the work
Tips
- Light resistance for 15-20 reps; put it in your warm-up before pressing
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