External Rotation with Band

Step 1

Plant both feet on the floor hip-width apart. Fold a recovery band in half lengthways and hold one end of the band in each hand with an underhand grip (palms facing upwards). Position your arms so that they are in close contact with the sides of your body and bend your elbows so that your forearms are parallel to (in line with) the floor. Pull your shoulder blades down and back slightly to push your chest out. This is your starting position.

Step 2

Inhale. Exhale. While keeping your shoulders as still as possible, draw your forearms outwards to increase the tension in the recovery band. You should feel a small squeeze at the back of your shoulders and between your shoulder blades.

Step 3

Inhale. Release the band to return to the starting position. Repeat for the specified number of repetitions.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment
At-home equipment

Ready to try a workout?

Your first week is on us

We have a feeling you’re going to love Sweat

That's why the first week is on us.