Resistance Band Standing External Rotation
Expert Advice
Keep your elbow pinned to your side to isolate the external rotators of the shoulder. Avoid compensating with other muscles by keeping the movement slow and precise.
How-to-do Steps
- Stand with your feet shoulder-width apart, and secure the resistance band around a sturdy object at elbow height.
- Hold the band with the hand furthest from the anchor point, elbow bent at 90 degrees and pinned to your side.
- Rotate your forearm outwards, keeping your elbow stationary, until your hand is in line with your shoulder.
- Slowly return to the starting position, maintaining tension on the band.
- Perform the desired number of repetitions before switching to the other arm.
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Muscles Worked
Resistance Band Standing External Rotation primarily targets the Lats, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Resistance Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Resistance Band Standing External Rotation work?
Resistance Band Standing External Rotation primarily targets the Lats. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Resistance Band Standing External Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Resistance Band Standing External Rotation suitable for beginners?
Resistance Band Standing External Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
