External Side Rotation with Bands

Targets the rotator cuffs.

Stand at a distance from the door, the right side of your body facing the door. Don’t rotate your body during the movement. Don’t retract your shoulder blades. There are different angles to execute the external side rotation with band exercise. At a 0 degree angle, 45 degree angle, or 90 degree angle. At a 0 degree angle: The band is at the same level as your left lower arm. Have some space between your left arm and left side of your body. Your right side faces the anchor. At a 45 degree angle: The left side of your body and your left shoulder form a 45 degree angle. The right side of your body faces the anchor at a diagonal. Your forearm is parallel to the ground. Pull your left lower arm up and back. At a 90 degree angle: The band is at a low level. Your left upper arm and left lower arm form a 90 degree angle with your left upper arm perpendicular to your body and your left lower arm parallel to the ground. Your left elbow is at shoulder level. Don’t move your left elbow. Pull your left lower arm up and back. Pause. Return to the starting position.

Stand at a distance from the door, the left side of your body facing the door. Don’t rotate your body during the movement. Don’t retract your shoulder blades. There are different angles to execute the external side rotation with band exercise. At a 0 degree angle, 45 degree angle, or 90 degree angle. At a 0 degree angle: The band is at the same level as your right lower arm. Have some space between your right arm and the right side of your body. Your left side faces the anchor. At a 45 degree angle: The right side of your body and your right shoulder form a 45 degree angle. The left side of your body faces the anchor at a diagonal. Your right forearm is parallel to the ground. Pull your right lower arm up and back. At a 90 degree angle: The band is at a low level. Your right upper arm and right lower arm form a 90 degree angle with your right upper arm perpendicular to your body and your right lower arm parallel to the ground. Your right elbow is at shoulder level. Don’t move your right elbow. Pull your right lower arm up and back. Pause. Return to the starting position.