Strength

Band External Rotation

Band External Rotation is an effective shoulder exercise, focusing on strengthening the rotator cuffs. Ideal for enhancing shoulder stability, mobility, and especially beneficial for post-injury recovery.
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Band External Rotation instructions
Step-by-step instructions
1
Stand with good posture, hips and shoulders square to the front.
2
Hold one end of the band in each hand, keeping your arms close to your side with a 90-degree bend at your elbows.
3
Keep one arm stable while moving the other arm away from your body, pulling on the band.
4
Hold the stretched position for a moment, then slowly return your arm to the original position in a controlled movement.
5
Switch arms and repeat the movement for the programmed number of reps.
Stand with good posture, hips and shoulders square to the front.
Hold one end of the band in each hand, keeping your arms close to your side with a 90-degree bend at your elbows.
Keep one arm stable while moving the other arm away from your body, pulling on the band.
Hold the stretched position for a moment, then slowly return your arm to the original position in a controlled movement.
Switch arms and repeat the movement for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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