External Rotation with Band

Shoulders · Band

How to do it

Tie the band to a post **at elbow height**. Stand side-on with the working arm on the outside and take the end with that hand. Elbow pinned to your side and bent to 90 degrees, forearm across your belly. Rotate the forearm outwards without moving the elbow, hold, and return slowly. The band gets harder the further you open, exactly where the cuff contracts. Wedge a rolled towel under your elbow if it keeps drifting. The classic mistake is rotating your torso instead of your shoulder.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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