Band External Rotation
External rotation drill with a band for rotator cuff activation.
shoulder exercises Rotator cuff (infraspinatus, teres minor)Execution
- 1Stand with elbow at 90 deg and tucked to the side
- 2Hold band with neutral wrist
- 3Rotate the forearm outward without moving the elbow
- 4Pause briefly and return with control
- 5Perform 2-3 sets x 12-15 reps
Cues
- Elbow stays pinned
- Shoulder down and back
- Slow tempo
Common Errors
- Elbow drifting away
- Trunk rotation
Progressions
- 1Light band -> Heavier band -> 90/90 position
Related Patterns
rotator cuff weaknessrounded shouldersscapular dyskinesis
