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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Kettlebell Decline Sit Up with trainwell
Kettlebell Decline Sit Up
The Kettlebell Decline Sit Up is an effective exercise for strengthening and toning your abdominal muscles. It also boosts flexibility and works your arms, primarily targeting the core.
Try it out
Strength
Dumbbell Rear Delt T with trainwell
Dumbbell Rear Delt T
The Dumbbell Rear Delt T exercise strengthens the shoulders, improves muscle balance, and prevents injuries. Holding dumbbells in a T shape, you'll lift them to build upper body strength and engage rear deltoids.
Try it out
Strength
Barbell Forward Lunge with trainwell
Barbell Forward Lunge
The Barbell Forward Lunge targets your lower body, enhancing leg and hip strength. This dynamic exercise involves lunging with a weighted barbell, promoting balance, stability and muscle endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Band External Rotation, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer