Band Standing External Rotation

Primary Muscle Group: Shoulder

Muscle Groups Worked in This Exercise: Rotator Cuff

Preparation: Attach your band to a door anchor or suitable object at elbow height. Since you'll be using one handle, be sure to anchor the other end securely. Stand sideways to the anchor point with the band on the opposite side that you are working. Grasp the handle with your palm in and bend your arm at 90 degrees at the elbow. Keep your arm tight to your body and rotate your shoulder so your forearm is across your body.

Breathing: Exhale as you move your arm out to the side; inhale when returning your arm back to the side of your body.

Execution: With tension in the band, rotate your shoulder by swinging your arm to the side and pivoting your elbow on your hip. Stop when your arm is parallel to the band. Pause and then slowly allow your shoulder to rotate back, swinging your arm back across the front of your body, to start position. Perform all reps and then switch sides.

Comments: Keep your upper arm and elbow in a fixed position and your shoulders and midsection steady.

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