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All exercises

Band shoulder external rotation

Beginner

Band shoulder external rotation is a isolation resistance band exercise for the rear delts.

Trained one side at a time.

What it works

Primary muscle

Rear delts

Equipment
Resistance band
Movement
Mobility
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Anchor a light band at elbow height and stand side-on to it, holding the band in the hand farther from the anchor.
  2. 2Bend that elbow to 90 degrees and keep it against your side with your forearm across your stomach; a rolled towel under the arm helps.
  3. 3Rotate your forearm out and away from your body like a door swinging open, keeping your wrist straight.
  4. 4Go only as far as you can without the elbow leaving your side or the shoulder lifting.
  5. 5Let the band bring your hand back slowly, finish your reps and switch sides.

What to do instead

  • Cable shoulder external rotationCable
  • Dumbbell side-lying external rotationDumbbell

Harder variations

  • Band 90/90 external rotationResistance band
Logged today · 1 min restBand shoulder external rotation

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band