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Rotator Cuff · Beginner

Band Standing External Shoulder Rotation

Shoulder-rotation drill for cuff control and stable upper-back positioning.

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Band Standing External Shoulder Rotation demonstration

Exercise overview

Training details

Rotator CuffShouldersUpper Back

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a light resistance band securely at elbow height and stand sideways with the working shoulder farther from the anchor.
  2. 02Hold the band with your elbow bent to 90 degrees and tucked against your side, using a small towel between the elbow and ribs if needed.
  3. 03Keeping your wrist neutral and elbow fixed, rotate your forearm outward away from your abdomen.
  4. 04Pause briefly at the end of your comfortable range without twisting your torso or shrugging.
  5. 05Return your forearm toward your abdomen slowly, complete the prescribed repetitions, and repeat with the other shoulder.

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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 variationSuspender Shoulder External RotationRelated variationBand Standing Internal Shoulder RotationRelated variationShoulder Internal Rotation Against WallRelated variationSide-Lying Internal Rotation

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Alternatives

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

Comparable substituteCable Standing External Shoulder RotationComparable substituteBodyweight Side-Lying Shoulder External RotationComparable substituteBand No-Money DrillComparable substituteBand External Rotation at SideComparable substituteCable External Rotation

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