Rotator Cuff Band External Rotation Guide

  • Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  • Targeted Muscle Groups:
    • primary: shoulders
    • secondary: upper back

How to perform?

How to perform: Anchor a light resistance band at elbow height. Stand sideways to the anchor, keep the elbow tucked to the ribs at a 90° angle, and externally rotate the shoulder by moving the hand away from the body. Perform controlled reps with a full but pain-free range. Maintain a neutral spine and scapular position throughout.

Muscles worked and benefits: targets the rotator cuff (external rotators) and scapular stabilizers. Proper form reduces injury risk and improves overhead pressing stability. Common mistakes include using too heavy a band, flaring the elbow away from the ribcage, or rushing the movement.

Variations

This exercise doesn't have any variations

Similar Exercises