An external rotation performed against a resistance band anchored at elbow height. A portable rotator cuff exercise often used in warm-ups.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Anchor a light band at elbow height; stand side-on and hold it with the far hand, elbow bent 90 degrees and tucked at the side.
Keep the elbow against your side.
Rotate the forearm outward against the band.
Pause briefly at a comfortable end range.
Return slowly and repeat, then switch sides.
Breathing: Exhale as you rotate out, inhale as you return.
Elbow stays put
Smooth tempo
Shoulder down and back
Elbow flaring away from the body
Rotating the whole torso
Band too heavy
Work in a pain-free range with a light band.