Resistance Band External Rotation (Side)
The Resistance Band External Rotation (Side) strengthens the Rotator Cuff, mainly the Infraspinatus and Teres Minor, by rotating your forearm out from your body with your elbow at your side. It is a gentle, widely used Shoulder rehab exercise done with a band anchored at waist height.
- Muscles Worked
- Rotator Cuff (Infraspinatus, Teres Minor) · also Rear Shoulders (Posterior Deltoid)
- Equipment
- Door anchor, 1 handle
Set Up
- Anchor:
- Attach the band to the door anchor at waist height.
- Bands:
- Clip both ends of the band to one handle and hold it in the hand of your working arm.
- Body Position:
- Stand 3 to 4 feet from the door with your non-working side closest to it. Keep your head straight, chest up and stomach tight. Hold your working upper arm vertical at your side, with your forearm parallel to the floor, across and close to your body.
Movement
Rotate your forearm out in an arc against the resistance until it cannot rotate any further. Return to the starting position under control.
Points To Remember
- Keep your working elbow tight to your side throughout the movement; do not let it flare out.
Questions About The External Rotation (Side)
What muscles does the Resistance Band External Rotation (Side) work?
The Resistance Band External Rotation (Side) works the Rotator Cuff muscles that turn the arm outward, mainly the Infraspinatus and Teres Minor. The Rear Deltoid assists.
What is the most common mistake in Side External Rotation?
Letting the elbow drift away from your side. In the Resistance Band External Rotation (Side), keep your elbow tight to your ribs so the Rotator Cuff, not the larger Shoulder muscles, does the work.