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Shoulder Exercises


Updated June 19, 2014

8 of 10

External Rotation with Bands
Shoulder Exercises
Paige Waehner
Aside from working the deltoid muscles, you also want to include the smaller muscles of the rotator cuff. These small, internal muscles act as stabilizers and also help rotate the shoulders in an out. That rotation is a common action in many daily activities as well as during strength training exercises, such as the Arnold Press shown above. Keeping the rotators strong will help you remain injury free. If you have any shoulder problems, please check with your doctor before trying this exercise.

The rotators can be prone to injury, particularly if they're tight, so pay attention to that if you're doing this exercise. This move specifically targets the teres minor and infraspinatus.

  1. Loop a light resistance band around a sturdy object, threading one handle through the other and pulling it tight.
  2. Stand with left side facing the band, holding handle in right hand.
  3. Starting position is with elbow bent to 90 degrees, palm and forearm directly in front of the belly.
  4. Keeping the elbow bent, rotate the shoulder, bringing the forearm out to side. Work within your range of motion - you may not be able to take the arm all the way out.
  5. Rotate the forearm back in and repeat for 12-16 reps


  • Keep the elbow in a fixed position and the movement slow and controlled.
  • Avoid swinging the arm out too far - only go as far as your flexibility allows.
  • This is a small, subtle movement. Take your time and really feel what you're doing.
Related Video
Weight Lifting Exercises for Back and Shoulders

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