External Rotation with Band
How to do the External Rotation with Band
- 1
Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
- 2
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- 3
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- 4
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- 5
Continue as far as you are able, pause, and then return to the starting position.
How to program the External Rotation with Band
Sets and reps
As a compound movement, the External Rotation with Band responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The External Rotation with Band is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the External Rotation with Band work?
The External Rotation with Band primarily targets the Shoulders.
What equipment do I need for the External Rotation with Band?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the External Rotation with Band should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
