External Rotation with Band
Start
Finish
Muscles worked
How to do it
- 01
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.
- 02
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.
- 03
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.
- 04
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- 05
Continue as far as you are able, pause, and then return to the starting position.
If you don't have bands
Same movement pattern, same primary muscles — swap by what you have.
With cable
With barbell
With bands
