External Rotation with Band

How to perform

1. 01Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. 02Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. 03With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. 04Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. 05Continue as far as you are able, pause, and then return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.