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The band external rotation 1 is an upper body exercise that primarily targets the rotator cuff muscles. This is an isolation exercise which is well suited to beginner lifters.


  • Cable external rotation
  • Dumbbell external rotation


  • Hold the band in different positions to change the tension and increase or decrease the difficulty of the exercise.



  • Stand with feet shoulder width apart and your arms bent to 90 degrees with your elbows by your sides. Hold onto a light resistance band with both hands just narrower than shoulder width and slight tension in the band in the starting position.
  • Keeping your elbows locked into your sides, pull on the band by moving your hands away from each otherĀ and squeezing your shoulder blades together.
  • Slowly return to the stating position by allowing your hands to come together.

Shoulder Muscle Diagram.

Shoulder Muscles