Resistance Band Standing 90 degrees Shoulder External Rotation

Keep your elbow pinned to your side at 90 degrees. Rotate your forearm outward against the band. Keep your wrist straight and move slowly.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rotator cuff (back)

rear shoulders

What you need and how to position yourself before starting.

resistance band

Unilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a resistance band with both hands, ensuring it is securely anchored at elbow height.
Step 2Position Your Arms
- Bend your elbows to 90 degrees, keeping your upper arms close to your body.
- Your forearms should be parallel to the ground, and your palms should be facing forward.
Step 3Engage Your Core
- Tighten your core muscles to maintain stability throughout the exercise.
- Ensure your back is straight and your shoulders are relaxed.
Step 4Perform External Rotation
- Slowly rotate your forearms outward, away from your body, while keeping your elbows fixed at your sides.
- Focus on using your shoulder muscles to control the movement.
Step 5Return to Starting Position
- Gradually bring your forearms back to the starting position, maintaining control.
- Do not let the resistance band snap back quickly; control the return.
Step 6Repeat
- Continue performing the external rotation for the desired number of repetitions.
- Maintain good form and control throughout each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully release the resistance band.
- Take a moment to stretch your shoulders and relax.