External Rotation (Band): how to do it and muscles worked
The external rotation (band) mainly works your shoulders. You need a resistance band.
Muscles worked
Main
How to do the external rotation (band)
- 1
Anchor a resistance band at elbow height and stand sideways to it. Hold the end with the hand farthest from the anchor, with your elbow bent at 90 degrees and tucked to your side.
- 2
Rotate your forearm outward, away from your belly, keeping your elbow pinned to your side. Stop when your hand is in line with your body.
- 3
Return slowly to the start. Breathe out as you rotate out and in as you return. Repeat, then switch sides.
Form tip: Use a light band and keep your elbow glued to your side; a small, slow movement works better than a big, swingy one.
Common questions
- Which muscles does the external rotation (band) work?
- The external rotation (band) mainly works your shoulders.
- What equipment do I need for the external rotation (band)?
- You need a resistance band.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the external rotation (band) in SweatByte?
- Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More shoulders exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.