The Resistance Band External Rotation is a strength training exercise that targets the muscles of the rotator cuff, specifically the external rotators. It is an effective exercise for improving shoulder stability and preventing or rehabilitating shoulder injuries. The external rotation is performed by rotating the arm outward against the resistance of the band.
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself perpendicular from the anchor point with it on your left side and grab the band in your right hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.