Exercise Details

Target Muscle Group

Shoulders

Equipment Required

Resistance Band

Experience Level

Beginner

Force Type

Rotation

Secondary Muscles

Middle Back

Exercise Description

The single arm banded external rotation exercise strengthens your rotator cuff muscles and improves shoulder stability to prevent injury.

How To

1. Attach resistance band to a fixed point at elbow height 2. Stand with your side to the anchor point, grab the band with your outside arm 3. Keep your elbow bent at 90 degrees and pressed against your side during the single arm banded external rotation 4. Rotate your forearm away from your body in a slow, controlled motion 5. Return to start position and repeat the single arm banded external rotation for desired reps

Form Tips

• Keep your elbow glued to your side throughout the entire single arm banded external rotation movement • Move slowly and control the band on both the way out and back in • Don't let your shoulder roll forward during the single arm banded external rotation • Keep your wrist straight and core engaged for better stability

Common Mistakes

• Using too much resistance and compromising form during single arm banded external rotation • Letting the elbow drift away from the body instead of keeping it locked in place • Moving too fast and losing control of the single arm banded external rotation motion

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