Place a resistance band around your wrists and stand with your back to a stable anchor point. Hold the band with your arms in front, elbows bent at 90 degrees, and wrists slightly wider than shoulder-width.
Execution
Pull your arms outward, rotating your shoulders and stretching the band until your forearms are parallel to the ground. Pause, then return to the starting position with control. Repeat for the desired reps.
Equipment required
Resistance Band
Target muscles
Shoulders
More Detailed Information
Banded Shoulder External Rotation
How to Do:
Place a resistance band around your wrists and stand with your back to a stable anchor point.
Position your arms in front of you, with your elbows bent at a 90-degree angle and wrists slightly wider than shoulder-width apart, holding the band securely.
Keeping your elbows close to your sides, pull your arms outward, rotating your shoulders externally as you stretch the band.
Continue pulling until your forearms are parallel to the ground or until you feel the muscles engaging in your shoulders.
Pause for a moment at the peak of the movement, maintaining the tension in the band.
Slowly return to the starting position with control.
Complete the desired repetitions, then repeat on the other side if needed.
Benefits:
This exercise strengthens the external rotators of the shoulder, primarily targeting the infraspinatus and teres minor muscles. It helps improve shoulder stability and mobility, particularly beneficial for athletes or individuals who perform overhead movements. Additionally, it helps alleviate shoulder tightness and can reduce the risk of injury by improving the function of the rotator cuff muscles.
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