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Shoulder · Strengthening

Shoulder External Rotation with Resistance Band

Shoulder external rotation with resistance band, elbow bent at 90°, 3 sets, 12 repetitions

Illustration of the Shoulder External Rotation with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Hold a resistance band anchored at waist height. With your elbow bent at 90 degrees and tucked close to your body, slowly pull the band outwards, performing an external rotation of the shoulder, then return to the starting position in a controlled manner.

Tips: Keep your elbow firmly tucked close to your body and avoid moving your shoulder blade. Control the movement to prevent sudden jerking.

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 bent at 90 degrees, arm alongside the body, holding a resistance band
Clinical goal
Strengthen the external rotator muscles of the shoulder
Also known as
external rotation with band, shoulder external rotation strengthening, shoulder rotation resistance band

Precautions

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

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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.