Procaryote
Shoulder · Strengthening

Shoulder Abduction with External Rotation using a Resistance Band

Shoulder Abduction with External Rotation using a Resistance Band, 3 sets, 10 repetitions

Illustration of the Shoulder Abduction with External Rotation using a Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a resistance band with the hand on the side to be trained, with the elbow bent at 90 degrees and close to the body. Slowly move the arm out to the side, performing abduction while simultaneously externally rotating the shoulder. Carefully return to the starting position, controlling the movement.

Tips: Keep your elbow close to your body and avoid shrugging your shoulder. Control the upward and downward movement to effectively and pain-free strengthen the muscles.

Progression: Increase the resistance of the band or the number of repetitions if the exercise feels easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Resistance band
Starting position
Standing, arms at sides, elbow bent at 90 degrees, holding a resistance band
Clinical goal
Strengthen the shoulder muscles to improve stability and mobility
Also known as
Shoulder abduction with band, Shoulder external rotation with resistance band, Lateral shoulder raise with 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

Shoulder Abduction with Light DumbbellsLight dumbbell shoulder abduction, 3 sets, 20 repetitions, slow and controlled tempo Shoulder Adduction Strengthening in Three ModalitiesShoulder adduction strengthening in three modalities, 3 sets, 10 repetitions per modality Shoulder Adduction with Resistance BandShoulder adduction with resistance band, 3 sets, 12 repetitions, controlled movement Shoulder circumduction with resistance band at 125° abductionShoulder circumduction with resistance band at 125° abduction, 3 sets, 10 repetitions Shoulder circumduction with resistance band, arm at 90° abductionShoulder circumduction with resistance band, arm at 90° abduction, 3 sets, 10 repetitions Shoulder Depression with DumbbellsShoulder depression with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Shoulder Depressor Strengthening with Swiss BallShoulder depressor strengthening with Swiss Ball, 3 sets, 10 repetitions Shoulder Elevation at ZenithShoulder elevation at zenith, 3 sets, 10 repetitions, controlled movement

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.