Band External Rotation

Difficulty

Beginner

Position

Standing

Type

Calisthenics

Sides

Single position

Hold time

60 s per set in our routines

How to do the Band External Rotation

1. Stand tall and hold a resistance band in both hands with your palms facing up.
2. Bend your elbows to 90 degrees and tuck them in against your sides.
3. Rotate your forearms outward to stretch the band, squeezing your shoulder blades together.
4. Slowly return to the start with control and repeat.

Tips

• Keep your elbows pinned to your sides throughout the movement.

Adjustments

• Use a towel or belt and pull gently outward as an isometric hold if you don't have a band.
• Choose a lighter band or a smaller range if your shoulders feel strained.

All exercises