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Band External Rotation 9s · no sound

Band External Rotation

A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators.

Primary muscle
Front Delts
Equipment
Resistance band
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Anchor a resistance band at about elbow height and stand side on to the anchor.
  2. Take the band in the hand furthest from the anchor and tuck that elbow against your ribs.
  3. Bend the working elbow to ninety degrees and set the shoulder blade down and back.
  4. Brace your trunk and rotate the forearm outward, away from your midline, without moving the elbow.
  5. Pause for one second at the end range where the back of the shoulder is working.
  6. Return the hand slowly against band tension, then repeat and switch arms.

Common mistakes

  • Letting the elbow drift off the ribs, which turns the rep into a row and unloads the cuff.
  • Rotating the whole torso away from the anchor, which fakes range the shoulder never produced.
  • Choosing a band that is far too heavy, which recruits the lats instead of the small rotators.
  • Snapping back to the start, which skips the eccentric where most of the adaptation happens.

Muscles worked

Primary
Front Delts
Secondary
Upper Back

Same movement, other equipment

Cable External Rotation Beginner Cable External Rotation Front Delts Cable Machine Cable Front Raise Beginner Cable Front Raise Front Delts Cable Machine Dumbbell Front Raise Beginner Dumbbell Front Raise Front Delts Dumbbell Dumbbell Incline Front Raise Beginner Dumbbell Incline Front Raise Front Delts Dumbbell

Similar exercises

Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Band Shoulder Dislocates Beginner Band Shoulder Dislocates Front Delts Resistance band Kettlebell Front Raise Beginner Kettlebell Front Raise Front Delts Kettlebell Plate Front Raise Beginner Plate Front Raise Front Delts Barbell Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight

Good to know

What muscles does the Band External Rotation work?
Mainly the front delts. It also works the upper back.
What equipment do you need for the Band External Rotation?
It uses a resistance band. Without it, the Cable External Rotation and the Cable Front Raise train the same muscles the same way.
Is the Band External Rotation good for beginners?
GymVim rates it beginner.

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