Band External Rotation
A one-arm band shoulder rotation with the elbow held beside the ribs.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Shoulder rotation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the band at elbow height on a fixed post or bar. Do not use a door.
- Stand with the working arm away from the anchor. Hold the band across the belly.
- Bend the working elbow to a right angle and keep it beside the ribs.
Do the rep
- Rotate the forearm away from the belly without moving the elbow.
- Return slowly to the starting position. Finish the set, then change sides.
What counts as a rep
One rep rotates the forearm away from the belly through a comfortable range and returns under control with the elbow beside the ribs; count each side.
One rep rotates the forearm away from the belly through a comfortable range and returns under control with the elbow beside the ribs; count each side.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the elbow beside the ribs.
- Use a stronger band when the reps get easy.
Common mistakes
Turning the trunk
What you seeThe chest turns with the working hand.
FixUse a lighter band and keep the chest facing forward.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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