External Rotation with Band
How to do the External Rotation with Band with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
,
Bands
How to do the External Rotation with Band
- 1
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.
- 2
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.
- 3
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.
- 4
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- 5
Continue as far as you are able, pause, and then return to the starting position.
Log it, see it on your body.
Every External Rotation with Band set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the External Rotation with Band fits
The External Rotation with Band shows up in training built around a specific goal. See how it fits:
More shoulders exercises
External Rotation with Band: common questions
What muscles does the External Rotation with Band work?
The External Rotation with Band primarily works the Shoulders.
Is the External Rotation with Band suitable for beginners?
Yes. The External Rotation with Band is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the External Rotation with Band?
To do the External Rotation with Band you'll need resistance bands.
Is the External Rotation with Band a compound or isolation exercise?
The External Rotation with Band is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the External Rotation with Band with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your External Rotation with Band sets, free.
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