Resistance Band Standing External Rotation
How to do it
Starting position
- Anchor the band at navel height and stand sideways.
- Grip the band with the hand farther from the anchor point.
- Bend your elbow to 90 degrees and keep it against your side.
- Tucking a towel into your armpit keeps your elbow from drifting away.
Movement
- Keep your elbow against your side and rotate the back of your hand outward.
- Brace your core and resist so your torso does not rotate.
- Pause briefly at the point where you cannot rotate any further.
- Slowly return toward your belly button while resisting the pull of the band.
Breathing
Exhale as you rotate outward, inhale as you return.
Cautions
- If you use a heavy band, you will twist your torso and cheat. Choose a lighter one.
- If your elbow moves away from your side, your front delt takes over.
- If you feel a sharp pain inside your shoulder, stop and reduce your range of motion.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps (one side at a time) |
9 similar exercises
Representative exercise: Resistance Band Standing External Rotation
- Dumbbell Standing Scapula External Rotation
- Dumbbell Standing Scapular External Rotation (back POV)
- Dumbbell Standing Scapular External Rotation (front POV)
- Cable Standing Shoulder External Rotation
- Stick Standing Shoulder Mobilization in External Rotation
- Standing External Rotation Slide with Towel
- Resistance Band Standing Shoulder External Rotation
- Resistance Band Standing Shoulder External Rotation
- Standing Elbows Tucked Open and Close
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.