Procaryote
Shoulder · Strengthening

External Shoulder Rotation with Resistance Band, Elbow Bent at 90°

External shoulder rotation with resistance band, elbow at 90°, 3 sets, 12 repetitions

Illustration of the External Shoulder Rotation with Resistance Band, Elbow Bent at 90° exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Secure a resistance band at hip height. Keep your elbow bent at 90°, tucked close to your body, with your forearm pointing inwards. Slowly pull the band outwards by performing an external shoulder rotation, then return to the starting position in a controlled manner.

Tips: Maintain scapular stability and avoid moving your upper arm or elbow during the movement. Control the band's resistance to prevent overexertion.

Progression: Increase the band's resistance or the number of repetitions when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Resistance band
Starting position
Standing, elbow at 90°, arm tucked close to the body, resistance band secured at hip height
Clinical goal
Strengthening of the shoulder external rotator muscles
Also known as
external shoulder rotation with resistance band, external shoulder rotation with resistance band, shoulder external rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

External shoulder rotation with squatExternal shoulder rotation with squat, 3 sets, 10 repetitions, resistance band External shoulder rotations with elastic bandExternal shoulder rotations with elastic band, 3 sets, 12 repetitions Football Touch Exercise with Medicine BallFootball touch exercise with medicine ball, 3 sets, 8 repetitions Forward Weight Projection with DumbbellForward weight projection, 3 sets, 10 repetitions, 2 kg dumbbell Front and Lateral Arm Raises with Light DumbbellsFront and lateral arm elevations, 3 sets, 10 repetitions per movement, with light dumbbells Front Elevation with DumbbellFront elevation with dumbbell, 3 sets, 10 repetitions, scapular control Frontal Dumbbell RaiseFrontal dumbbell raise, 3 sets, 10 repetitions, arms straight or slightly bent Full Can Shoulder AbductionFull can shoulder abduction, 3 sets, 10 repetitions, arms extended, no load or with light dumbbells

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.