External Rotation with Band

Shoulders

External Rotation with Band

LevelBeginner EquipmentBands MechanicCompound ForcePull

A shoulder rotator-cuff exercise using a resistance band to rotate the forearm outward.

Strength

Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Anchor a resistance band at elbow height and stand sideways to it.
2Hold the band in the hand farthest from the anchor with your elbow bent 90 degrees and tucked at your side.
3You can place a small towel between elbow and ribs.

How to perform

1Rotate your forearm outward, away from your belly, keeping your elbow at your side.
2Pause when your forearm points slightly out.
3Return slowly under control against the band's pull.
4Finish all reps, then switch sides.