Band external rotation
- Basic
- Resistance band
Elbows glued to your ribs: only the forearms rotate
Muscles worked
- Primary:
- Rear delts
- Secondary:
- Core
How to do it
- Anchor the band at elbow height and stand side-on to it.
- Elbow pinned to your side and bent 90°, rotate your forearm outward.
- Return slowly; switch sides at the end of the set.
Common mistakes
- Letting the elbow drift off your side to reach further.
- Using a band so stiff that you twist your torso.
Tips
- Pure shoulder insurance: light band, high reps.
- A rolled towel under the elbow helps keep it tucked.