External Rotation with Band
A beginner strength exercise for the shoulders, done with a resistance band.
- Main muscles
- Shoulders
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the External Rotation with Band
- Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
- Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- Continue as far as you are able, pause, and then return to the starting position.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the External Rotation with Band
Back Flyes - With BandsResistance band · Beginner
Shoulder Press - With BandsResistance band · Beginner
Band Pull ApartResistance band · Beginner
Internal Rotation with BandResistance band · Beginner
Lateral Raise - With BandsResistance band · Beginner
Alternating Cable Shoulder PressCable · Beginner
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Questions
What muscles does the External Rotation with Band work?
Mainly the shoulders.
Is the External Rotation with Band good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the External Rotation with Band?
Good alternatives that train the shoulders: Back Flyes - With Bands, Shoulder Press - With Bands, Band Pull Apart or Internal Rotation with Band.
How many sets and reps of the External Rotation with Band should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).