Band external rotation

Keep your elbow at your side and rotate your forearm out against a band to strengthen the rotator cuff for healthier, more stable shoulders.

How to do it

1. 01Anchor the band at elbow height to a sturdy post or door frame and stand side-on, with your working arm farther from the anchor.
2. 02Tuck a rolled towel between your elbow and ribs, bend the elbow to 90° with your forearm across your belly, and hold the band.
3. 03Keeping your elbow on the towel, rotate your forearm out like a door swinging open, as far as is comfortable.
4. 04Pause for a beat, then let your forearm return slowly against the pull of the band.
5. 05Do all reps on one side, then turn around to train the other arm.

Common mistakes

• Elbow drifting off your side so the towel drops — keep a light squeeze on the towel throughout.
• Twisting your torso to move the band — keep your hips and shoulders facing forward and move only the forearm.
• Band too heavy, so you jerk it — use a lighter band and move slowly both ways.