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Shoulder · Strengthening

Unilateral External Shoulder Rotator Strengthening with Resistance Band

Unilateral external shoulder rotator strengthening, 3 sets, 10 repetitions per arm, with resistance band

Illustration of the Unilateral External Shoulder Rotator Strengthening with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Equipment: Resistance band

Description: Stand on one leg, the other slightly flexed for balance. Attach a resistance band at elbow height, then, keeping the elbow close to the body, perform an external rotation of the shoulder by pulling the band outward in a controlled manner.

Tips: Keep your back straight and core stable to avoid compensations. Control the movement well, especially during the return to the starting position.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band
Starting position
Standing on one leg, resistance band attached at elbow level
Clinical goal
Strengthen the external rotator muscles of the shoulder to improve stability and joint function
Also known as
external shoulder rotation unilaterally, shoulder strengthening with resistance band, standing external shoulder rotation on one leg

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.