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Shoulders

Band External Rotation

The Band External Rotation is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 58%, rear delts 20% and mid traps 8%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time
Band External Rotation demonstration

How to do it

  1. Anchor a light band at elbow height and stand side-on to it, working arm farther from the anchor.
  2. Hold the band with the elbow bent 90 degrees and tucked against the side, forearm across the stomach.
  3. Rotate the forearm out away from the body, keeping the elbow pinned to the side.
  4. Return slowly to the stomach.
  5. Keep a slow, even rhythm for 30 to 45 seconds per side, breathing steadily.

Tips

  • A rolled towel between elbow and ribs helps keep the elbow in place.
  • Keep the wrist straight and in line with the forearm.
  • Move only as far as the elbow can stay still.

Common mistakes

  • Letting the elbow drift away from the body.
  • Rotating the torso to move the band.
  • Using a band so strong the movement becomes jerky.

Muscles worked by the Band External Rotation

  • Rotator cuff Primary58%
  • Rear delts Secondary20%
  • Mid traps Minor8%
  • Rhomboids Minor6%
  • Side delts Stabilizer4%
  • Lower traps Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Band External Rotation alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Band External Rotation work?

Mainly the rotator cuff. The rear delts assist.

Is the Band External Rotation good for beginners?

Yes. The Band External Rotation is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band External Rotation?

For example the External Rotation Cable, Side Lying External Rotation and Cuban Press. They train mostly the same muscles, some with different equipment.

How do you make the Band External Rotation harder?

Add weight or reps, or move on to the Cuban Press and Kettlebell Halo.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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