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Band External Rotation

Also called: Cable/band shoulder external rotation

Primary muscles: Infraspinatus, Teres minor

Stabilizers: Deltoid

Joints / actions: Glenohumeral joint (external rotation)

Plane: transverse

Equipment: resistance-band

What it is

Rotating the forearm outward against a band while the elbow stays tucked to the side.

Purpose

Strengthens the external rotators of the rotator cuff, often under-trained relative to pressing.

Starting position

Stand side-on to an anchored band, elbow bent 90° and tucked against your side, forearm across the body holding the band.

Step by step

  1. Keep the elbow pinned to your side (a rolled towel can help).
  2. Rotate the forearm outward, away from your body, keeping the wrist neutral.
  3. Pause, then return slowly to the start.

Breathing

Exhale as you rotate out; inhale on the return.

Coaching cues

"Elbow glued to the ribs, turn the knuckles out, move only at the shoulder."

Common mistakes

Letting the elbow drift away from the body; using the whole trunk to twist; going too heavy.

Easier regression

Reduce band tension or perform lying on your side with a very light dumbbell.

Harder progression

Increase band tension slightly or add range at the shoulder (e.g., 90/90 position).

Alternatives

Cable external rotation, side-lying dumbbell external rotation.

Who may benefit

People who do a lot of pressing/internal-rotation work and want balanced shoulder strength.

Who should modify or avoid it

Anyone with acute shoulder pain should get assessed before loading the cuff.

Why this exercise works

The infraspinatus and teres minor externally rotate the arm and help center the humeral head, so targeted external-rotation work supports balanced, healthy shoulder function.

⚠ Safety note

Use light resistance and controlled tempo; this is a stability/health movement, not a max-strength lift.

Sources

“The infraspinatus and teres minor laterally (externally) rotate the arm at the shoulder.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19

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