External Rotation with Band

External Rotation with Band is a beginner-level compound in the strength category that primarily works the shoulders. It is performed with resistance bands.

How to do it

1. 1Choke 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. 2Grasp 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. 3With 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. 4Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. 5Continue as far as you are able, pause, and then return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.