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external rotation
Shoulder External Rotation
Search GoogleShoulder External Rotation is a beginner external rotation exercise using resistance band. It primarily trains rotator cuff. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- rotator cuff
- Secondary
- rear delts
- Equipment
- resistance band
- Mechanic
- isolation
Setup
- — Prepare the resistance band and clear the movement area.
- — Set your stance, grip, and starting position before beginning shoulder external rotation.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the elbow tucked and rotate the forearm outward slowly.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the external rotation.
- — Keep the elbow tucked and rotate the forearm outward slowly.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo shoulder external rotation
Regressions
- — Supported or reduced-range shoulder external rotation