Rebound External Rotation – Band

  1. Anchor a resistance band in front of you at roughly head height.
  2. Keep your elbow bent at a 90-degree angle and abducted to shoulder height.
  3. Start with your forearm parallel to the floor.
  4. Grip the free end of the band and take a step backwards to add tension to the band.
  5. Pull the band by externally rotating your shoulder until your forearm is perpendicular to the floor (90 degrees external rotation). This is your starting position.
  6. Let the band pull your hand internally by 5-10 degrees.
  7. Externally rotate your shoulder once again to return to the starting position.
  8. Repeat the movement for your desired number of repetitions.

Primary Muscles

  • Rotator Cuff - Back

Secondary Muscles

  • Shoulder - Back
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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