Strength & Stability
Shoulder External Rotation with Band
Strengthens the external rotators of the shoulder (rotator cuff), which helps to stabilize the shoulder joint. This is especially important in overhead sports for preventing shoulder issues.
- Shoulder
- Rotator cuff
- Strengthening
- Resistance band
Instructions
How to do it
Stand or sit upright. Hold a resistance band with both hands, elbows bent at 90 degrees and kept close to your torso. Rotate the forearm of the working side outwards against the band's resistance.
Dosage
3 x 10–15 repetitions per side
Important
Keep your upper arm close to your torso throughout the entire movement. The motion should only occur in the shoulder joint.
Common mistakes
- Lifting the upper arm off the body
- Moving from the wrist
- Swaying the upper body
- Using too much resistance
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.