Band External Rotation

Technique

The band external rotation strengthens the rotator cuff muscles that turn the upper arm outward, with the elbow kept at the side of the body. It is a staple warm-up and prehab exercise for lifters who do a lot of pressing.

Steps

1. Anchor a light band at elbow height and stand side-on to it, holding it in the far hand
2. Tuck the elbow against your side at 90 degrees, optionally with a small towel between the elbow and body
3. Rotate the forearm outward away from the anchor without moving the elbow
4. Return slowly to the start

Common mistakes

• Letting the elbow drift away from the body
• Using a band so strong that the torso twists

Variations

• Cable external rotation
• External rotation at 90 degrees of shoulder abduction

FAQ