How to do the Band External Rotation
Anchor the band at elbow height and stand side-on, holding it with your far hand.
Keep your elbow pinned to your side, bent at 90 degrees.
Rotate your forearm outward, stretching the band without letting your elbow drift.
Return slowly and finish your reps before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Three heads, three jobs: the front delts press, the side delts raise your arms out and give width, the rear delts pull back. Train all three.
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