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Upper Back · Intermediate

Band Row To External Rotation

High-elbow band row followed by shoulder external rotation for upper-back, rear-shoulder, and rotator-cuff control.

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Exercise overview

Training details

Upper BackShouldersRotator CuffBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely in front of you at chest height and hold it with both hands.
  2. 02Step back to create tension, brace your trunk, and row your elbows back with your upper arms approximately level with your shoulders.
  3. 03Keeping your elbows bent to 90 degrees and fixed in place, externally rotate your shoulders to bring your forearms upward.
  4. 04Pause briefly with your shoulders away from your ears and without arching your lower back.
  5. 05Lower your forearms first, then extend your arms toward the anchor under control.

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Variations

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

Harder progressionBand Face Pull to YRelated variationBand Standing Shoulder ComplexRelated variationFace Pull

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Alternatives

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

Comparable substituteBand Lateral Scapular RetractionComparable substituteBarbell Cuban PressComparable substituteBarbell Rear Delt RowComparable substituteCable Bar Standing Rear Delt RowComparable substituteKettlebell Rear Delt RowComparable substituteSuspender Rear Delt Row

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