External Rotation with Band

External Rotation with Band demonstration

How to Perform

1. 1Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. 2Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. 3With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. 4Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. 5Continue as far as you are able, pause, and then return to the starting position.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps
• •As a compound movement, this exercise works multiple muscle groups efficiently