Band Shoulder External Rotation
Standing (elbows at the sides) · Turning the arms outwards with the muscles at the back of the shoulder
A strength exercise with a resistance band: turning the arms outwards with the muscles at the back of the shoulder.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (elbows at the sides) · Turning the arms outwards with the muscles at the back of the shoulder
Starting position
Stand with your feet hip-width apart. Bend your elbows to a right angle against your sides and hold the band in both hands with the thumbs up, hands about 30 cm apart and the band lightly taut. A rolled towel tucked under each arm helps keep the elbows in place.
Movement phases
1. Set up
Keep your shoulders away from your ears and your elbows at your sides, forearms pointing forwards.
2. Open
Breathing out, keep your elbows where they are and turn your forearms outwards, pulling the band apart.
3. Hold
Hold for 1 to 2 seconds within the range where the elbows stay against your sides.
4. Return
Breathing in, slowly bring the forearms forwards again without letting the band pull them back.
What to check yourself
As you open, are the elbows leaving your sides? Are the shoulders shrugging? Are the wrists bending? Is the trunk arching back?
Coaching points for trainers
The muscles that turn the arm outwards (the rotator cuff, such as infraspinatus and teres minor) are not among the 3D colour groups, so the nearby deltoids light up instead. A small range is fine. If the elbows drift away, cue keeping the towel from dropping.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions