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Rotator Cuff · Beginner

Band No-Money Drill

Bilateral shoulder external-rotation drill performed with the elbows held at the sides for rotator-cuff and scapular control.

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Band No-Money Drill demonstration

Exercise overview

Training details

Rotator CuffShouldersUpper Back

Equipment

Resistance Band

Sets × reps

2 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a light band with both hands, elbows bent to 90 degrees and tucked against the ribs.
  2. 02Stand tall with palms facing up and shoulder blades gently set back.
  3. 03Pull the hands apart by rotating the upper arms outward while the elbows stay pinned to the sides.
  4. 04Stop when the shoulders want to shrug or the elbows drift away from the body.
  5. 05Return slowly until the band is still lightly tight, then repeat without arching the back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand External Rotation at Side

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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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