- EquipmentBand
- PatternIsolation
- Reps12 to 25 reps
- Joint loadNone flagged
- One side at a time
Anchor a light band at elbow height. Stand side-on with the band in the far hand, elbow bent at a right angle and tucked against your side.
First cueKeep the elbow pinned.
How to do the Band External Rotation
Set up. Anchor a light band at elbow height. Stand side-on with the band in the far hand, elbow bent at a right angle and tucked against your side.
- Rotate your forearm outward, keeping the elbow at your side.
- Pause at the end of a comfortable range.
- Return slowly.
- Switch sides after the set.
Form cues
- Keep the elbow pinned.
- Use a light band.
- Move slowly both ways.
Common mistakes
- Letting the elbow drift out.
- Rotating the torso.
Muscles worked
Main target: Rear delts. The rear head of the deltoid covers the back of the shoulder. It draws the arm back and turns it outward, the opposite of a bench press.
The catalog names no other muscle it works on the way.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Front delts, in the front and rear shoulder pattern.
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Rear Delt Fly
Dumbbell
Gym or cable swap
Cable External Rotation
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Cable External Rotation.
Track it in StatBlockFit
In the StatBlockFit app the Band External Rotation is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Band External Rotation?
Set up: Anchor a light band at elbow height. Stand side-on with the band in the far hand, elbow bent at a right angle and tucked against your side. Steps: 1. Rotate your forearm outward, keeping the elbow at your side. 2. Pause at the end of a comfortable range. 3. Return slowly. 4. Switch sides after the set. Form cues: Keep the elbow pinned. Use a light band. Move slowly both ways. Common mistakes: Letting the elbow drift out. Rotating the torso.
What muscles does the Band External Rotation work?
It trains the rear delts; the catalog names no other muscle it works on the way.
What can I do instead of the Band External Rotation?
At home: Rear Delt Fly. In a gym: Cable External Rotation. Each trains the same main muscle.