Secure a resistance band or cable at elbow height. Stand side-on to the anchor, holding the handle with the arm farthest from it. Keep your elbow bent at 90 degrees and close to your side.
Execution
Rotate your forearm outward until it is parallel to your body or a stretch is felt. Slowly return to the starting position. Repeat for the desired reps, then switch arms.
Equipment required
Resistance Band Or Cable Machine
Target muscles
Shoulders
More Detailed Information
Shoulder External Rotation
How to Do:
Secure a resistance band to a sturdy anchor at elbow height, or use a cable machine set at the same height with a single hand grip attachment.
Stand side-on to the anchor, holding the band or handle with the arm farthest from it. Position your elbow at a 90-degree angle, close to your body, with your forearm across your torso.
Engage your core and maintain an upright posture. Slowly rotate your forearm outward, keeping your elbow fixed by your side.
Continue the movement until your forearm is parallel to your body or you feel a comfortable stretch in your shoulder.
Slowly return to the starting position in a controlled motion.
Perform the desired number of repetitions, then switch to the opposite arm.
Benefits:
This exercise strengthens the rotator cuff muscles, improving shoulder stability and mobility. It’s particularly effective for enhancing external rotation strength, which is critical for maintaining joint health and preventing injuries. Shoulder external rotation is an excellent addition to rehabilitation programs or as a preventative measure for athletes and individuals who perform overhead movements.
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