Banded External Rotation
Constant tension banded external rotation
ShouldersBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Rotator cuff external rotators |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 15-20 each arm |
| 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 fixed
- Step 5: Switch arms
Equipment
- Resistance band optional
Coaching tips
Benefits
Constant tension banded external rotation
Common mistakes
Elbow drifting
Make it harder
Stronger band
Make it easier
No band
Breathing
Exhale rotating out
Build a workout with this exercise
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Beginner · 3 sets × 15 repsGeneral 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.