External Rotation with Band

How to do the External Rotation with Band

1. Choke 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. Grasp 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. With 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. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. Continue as far as you are able, pause, and then return to the starting position.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Double Kettlebell Snatch Kettlebell Handstand Push-Ups Bodyweight One-Arm Kettlebell Snatch Kettlebell One-Arm Kettlebell Split Snatch Kettlebell

Harder than the External Rotation with Band

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the External Rotation with Band with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back Bent Over Two-Dumbbell Row middle back

Common questions

What muscles does the External Rotation with Band work?

The External Rotation with Band primarily works the shoulders. Back Flyes - With Bands, Barbell Rear Delt Row, and Cable Internal Rotation train the same muscle, across 9 equipment types.

What equipment do you need for the External Rotation with Band?

Resistance Bands. Without resistance bands, Dumbbell One-Arm Upright Row, Dumbbell Raise, and Double Kettlebell Snatch train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the External Rotation with Band suitable for beginners?

Yes, the External Rotation with Band is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the External Rotation with Band go in a workout?

Early — the External Rotation with Band is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Band Assisted Pull-Up and Bent Over Barbell Row later.

Similar exercises

Back Flyes - With Bands Resistance Bands Barbell Rear Delt Row Barbell Cable Internal Rotation Cable Machine Cable Rope Rear-Delt Rows Cable Machine Double Kettlebell Snatch Kettlebell Dumbbell One-Arm Upright Row Dumbbell