Band External Rotation
shoulder exercises Rotator cuff (infraspinatus, teres minor)
External rotation drill with a band for rotator cuff activation.
Execution
- Stand with elbow at 90 deg and tucked to the side
- Hold band with neutral wrist
- Rotate the forearm outward without moving the elbow
- Pause briefly and return with control
- Perform 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
- Light band -> Heavier band -> 90/90 position
Related Patterns
- rotator cuff weakness
- rounded shoulders
- scapular dyskinesis