Band External Rotation: How-to, Tips & More
The Band External Rotation is a beginner isolation exercise for your shoulders. You do it with resistance band, one side at a time. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your rear delts, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Rear delts
Secondary
How to do the Band External Rotation
- Anchor a band at elbow height and stand side on to it.
- Hold the band in your outside hand with your elbow bent and tucked to your side.
- Rotate your forearm out away from your body.
- Return slowly, then switch sides after the set.
Band External Rotation tips
- Keep your elbow pinned to your side.
Sets and reps
Most lifters do well with 12 to 25 reps per set, and 12 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band External Rotation alternatives
Band Front Raise
Shoulders
Band Lateral Raise
Shoulders
Band Overhead Press
Shoulders
Arm Circles
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arnold Press
Dumbbells
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Bottoms Up Kettlebell Press
Kettlebells
Cable Front Raise
Cable machine
Frequently asked questions
What muscles does the Band External Rotation work?
The Band External Rotation mainly works your shoulders, with help from your rear delts.
How many sets and reps should I do?
A good starting point is 12 to 25 reps per set, and many lifters get the best results between 12 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Band External Rotation good for beginners?
Yes. The Band External Rotation is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band External Rotation?
You need resistance band.
Add Band External Rotation to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon