Band External Rotation

Rotating the forearm outward against band resistance — a rotator cuff exercise that builds shoulder stability.

Setup

Anchor the band at elbow height. Stand sideways to the anchor, elbow tucked at your side and bent to 90 degrees, holding the band with the working arm.

How to do it

1. Rotate your forearm outward away from your body, keeping the elbow pinned to your side.
2. Pause briefly at the end of the rotation.
3. Return to the starting position with control.
4. Keep the elbow locked at your side throughout — only the forearm moves.

Common mistakes

• Letting the elbow drift away from the body.
• Using the shoulder or torso to help the rotation.
• Moving too fast to control the return.

Scale it

Easier: Lighter band, smaller range of motion.

Harder: Heavier band, or pause 1–2 seconds at the end range.

Pairs well with