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Band External Rotation exercise guide showing 3 movement steps using resistance band
Band External Rotation exercise guide showing 3 movement steps using resistance band
Shoulders3 steps•5s movement guide

Band External Rotation exercise image and instructions

See how to do Band External Rotation in a clear 3-step exercise image with concise instructions. Focus: rotator cuff using resistance band.

#bilateral#equipment#isolation#reardelts#repetition#resistanceband#rotatorcuff#shoulders#standingwithastablestance
Read the detailed Band External Rotation tutorial →

Short instructions

How to do Band External Rotation

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Pin the elbows

    Stand tall holding the band with elbows at the sides, forearms forward, and elbows bent to 90 degrees.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Rotate the forearms outward

    Exhale and separate the hands by rotating at the shoulders while the elbows stay against the ribs.

    Breathing: Exhale through the effort.

  3. 3

    Return with tension

    Inhale and bring the hands inward slowly without letting the band snap back.

    Breathing: Inhale through the controlled return.

Setup and safety note: Both elbows bent 90 degrees and pinned to sides; palms face inward at start; forearms rotate outward while upper arms remain still; band remains taut.

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