How to Do the External Rotation with Band

Beginner · Bands · Targets Shoulders

How to perform it

1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. Continue as far as you are able, pause, and then return to the starting position.

Muscles worked

The External Rotation with Band primarily targets your Shoulders. You'll need bands.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the External Rotation with Band slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.