How to Do Band External Shoulder Rotation: Muscles Worked & Proper Form

Band External Shoulder Rotation

Muscles Worked in Band External Shoulder Rotations

Muscles worked by band shoulder external rotation

Primary muscles worked:

How to Do Band External Shoulder Rotations

  1. Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
  2. Grab the band with your arm that is on the opposite side from the band’s attachment point. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
  3. Rotate your upper arm externally (outwards) against the resistance of the band, as far as possible.
  4. Reverse the movement, and repeat for reps.


External rotations against an elastic band train your posterior rotator cuff muscles, mainly infraspinatus.

Alternatives to using a band are to use a cable pulley, or a dumbbell (while lying down).

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Text and graphics from the StrengthLog app.