Band-Only Shoulder External Rotation
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Anchor a light band at about elbow height and stand side on to the anchor.
- Take the band in your outside hand, the one furthest from the anchor, and tuck that elbow against your ribs at a right angle so the forearm starts across your stomach.
- Keep the elbow pinned and rotate the forearm out and away from your body.
- Pause at the end of the range, then let it come back across under control.
FORM TIPS
- Pin a rolled towel between your elbow and your ribs. If it drops, the elbow is flaring and the work has moved off the cuff.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.