Shoulder Exercises

External Rotation with Bands

Paige Waehner

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

Tips

• 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.

Index: Shoulder Exercises

1. Lateral Raises - Bent Arm
2. Lateral Raises
3. Overhead Barbell Press
4. Overhead Press
5. Alternating Overhead Press
6. Arnold Press
7. One Arm Overhead Press
8. External Rotation with Bands
9. One-Arm Rear Delt Raises
10. Front Raise