External Shoulder Rotation – Band

  1. Attach a resistance band to a stable object at waist height.
  2. Stand perpendicular to the anchor point with your right arm farthest away from it, and your feet shoulder-width apart.
  3. Reach across your body with your right hand and grab the band.
  4. Create resistance in the band by bringing your right elbow close to your right side where it hangs naturally.
  5. This starting position has you with your right forearm across the front of your body, at a 90-degree angle to your right upper-arm.
  6. Keep your core engaged and your shoulders relaxed.
  7. Slowly rotate your arms outward, away from your body, until your right hand is in line with your right shoulder.
  8. Pause for a moment, then slowly return to the starting position.
  9. Repeat for the desired number of repetitions and then switch sides.

Primary Muscles

  • Rotator Cuff - Back

Results

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Date Reps Resis. RPE

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