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Rotator Cuff · Beginner

Band External Rotation at Side

Light band external rotation with the elbow fixed at the side for rotator-cuff control, preparation, or rehabilitation.

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Band External Rotation at Side demonstration

Exercise overview

Training details

Rotator CuffShouldersUpper Back

Equipment

Resistance Band

Sets × reps

2 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Anchor the band at elbow height and stand sideways to the anchor with the working elbow bent to 90 degrees.
  2. 02Keep the elbow close to the ribs, using a small towel between elbow and body if needed.
  3. 03Rotate the forearm away from the body while the elbow stays fixed in place.
  4. 04Stop when the shoulder wants to roll back or the elbow leaves the side.
  5. 05Return slowly to the start and keep the band under light tension for every rep.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStanding Dumbbell Shoulder External RotationComparable substituteDumbbell Cuban PressComparable substituteCable External Rotation

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