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Standing External Rotation with Band

BeginnerStrengthTier T1

Stand and rotate your forearm outward against a band. Classic rotator cuff exercise.

Targets: Shoulder
Muscles: Infraspinatus, Teres Minor

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band + doorway

No equipment? Try: Cable machine, Light dumbbell lying down

Dosage

3

Sets

15

Reps / Time

30 sec

Rest

2 out / 1 hold / 2 in

Tempo

Step-by-Step Guide

Set up

  • Attach band to door or post at waist height
  • Stand sideways to the anchor
  • Hold band with far hand, elbow at 90 degrees
  • Keep elbow pressed gently against your side

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Keep elbow glued to your side

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Rotate your forearm away from your body

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Go as far as comfortable

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 1 second

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Return slowly to start

Breathing

  • Breathe out as you rotate out
  • Breathe in as you return

Form Cues

  • Elbow stays at your side
  • Only move at the shoulder
  • Keep wrist straight
  • Don't lean away

Common Mistakes to Avoid

  • Elbow drifting away
  • Using body momentum
  • Wrist bending
  • Moving too fast

Safety Information

Key rotator cuff exercise. Don't go past comfortable range.

Progressions

Use heavier band or add pause at end

90/90 External RotationIntermediate

Regressions

Use lighter band or smaller range

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.