Band ER
Strengthens rotator cuff for shoulder stability
ShouldersBeginnerRehabRotation
At a glance
| Muscles worked | Primary: External rotators (infraspinatus, teres minor) |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Rehab · Rotation |
| Sets & reps | 3 sets × 15-20 each side |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Anchor band at waist height
- Step 2: Elbow at side bent 90 degrees
- Step 3: Rotate forearm outward
- Step 4: Keep elbow tucked
- Step 5: Switch sides
Equipment
- Resistance band optional
Coaching tips
Benefits
Strengthens rotator cuff for shoulder stability
Common mistakes
Using momentum or shrugging shoulder
Make it harder
Heavier band or slower tempo
Make it easier
Isometric hold
Breathing
Exhale on external rotation
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.