Band shoulder external rotation

The same external rotation with an elastic band: it works as a shoulder warm-up before pressing and can be done anywhere.

• Isolation
• banda
• Beginner

How to do it

• Band anchored at elbow height
• Elbow at your side and forearm parallel to the floor
• Rotate as far as the band allows without moving the torso
• Come back resisting the band, do not let it snap

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using a band so stiff the elbow comes away from the body
• Rotating the torso to gain range
• Letting the return go all at once

Muscles worked

Primary

• Anterior deltoid

Secondary

• Rear delt

Alternatives

• Cable shoulder external rotation
• High Banded Face Pull
• Cuban press