Band External Rotation
A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators.
- Works
- Shoulders
- Also works
- Back
- Equipment
- Band
How to
- 1Anchor a resistance band at about elbow height and stand side on to the anchor.
- 2Take the band in the hand furthest from the anchor and tuck that elbow against your ribs.
- 3Bend the working elbow to ninety degrees and set the shoulder blade down and back.
- 4Brace your trunk and rotate the forearm outward, away from your midline, without moving the elbow.
- 5Pause for one second at the end range where the back of the shoulder is working.
- 6Return the hand slowly against band tension, then repeat and switch arms.
Common mistakes
- Letting the elbow drift off the ribs, which turns the rep into a row and unloads the cuff.
- Rotating the whole torso away from the anchor, which fakes range the shoulder never produced.
- Choosing a band that is far too heavy, which recruits the lats instead of the small rotators.
- Snapping back to the start, which skips the eccentric where most of the adaptation happens.