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Banded External Rotation
- 1 - Anchor a resistance band at about elbow height and stand sideways to the anchor point with the working arm farthest from the anchor.
- 2 - Hold the band handle or end with your elbow bent to 90 degrees and tucked against your side.
- 3 - Set your shoulder blades gently back and down, keep your wrist neutral, and maintain an upright posture.
- 4 - Keeping your elbow fixed against your side, rotate your forearm outward away from your body against the band's resistance.
- 5 - Pause briefly at the end range without twisting your torso or lifting your elbow.
- 6 - Slowly return to the starting position under control and repeat for the desired number of repetitions.
- 7 - Switch sides and perform the same movement with the opposite arm.
