Single Arm Banded External Rotation 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Unilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Arm Banded External Rotation is an effective exercise primarily targeting the shoulder muscles, with secondary engagement of the upper back. It involves holding a resistance band with one hand and rotating the arm outward, away from the body, to work the rotator cuff and improve shoulder stability and strength. The exercise requires a band to create resistance, which can be adjusted based on the individual's strength level. This movement helps to enhance shoulder mobility, posture, and overall upper body functionality, making it particularly beneficial for athletes and those looking to prevent shoulder injuries.
How to Perform
Stand with your feet shoulder-width apart, holding a resistance band with one hand. Anchor the band to a stable object at waist height.
Bend your elbow to 90 degrees, keeping your upper arm close to your torso. Position your forearm parallel to the ground.
With your elbow locked in place, rotate your forearm outward, away from your body, keeping the movement smooth and controlled.
Pause for a moment at the end of the movement, then slowly return your hand to the starting position, maintaining control over the band’s resistance.
Perform the exercise for the prescribed number of repetitions, focusing on keeping your core engaged and preventing any movement in your elbow or torso.
Tips
Keep your back neutral and avoid arching or letting your head lean forward as you rotate your arm.
If you find it challenging to maintain a proper spinal alignment, try performing the exercise in a half kneeling position to provide more stability.
Test different grips—supinated (palms facing up), pronated (palms facing down), and neutral (palms facing each other)—to identify which position feels most comfortable and effective for your shoulder.
How Not to Perform
Avoid Arching Your Back: Do not let your lower back arch as you perform the rotation. This can shift the focus away from your shoulder and cause unnecessary strain on your spine. Keep your core engaged to maintain a stable, neutral posture.
Don’t Let Your Elbow Move Away from Your Torso: Keep your elbow close to your side throughout the movement. Allowing your elbow to drift outward can reduce the effectiveness of the exercise and increase strain on the shoulder joint.
Avoid Using Momentum: Resist the temptation to swing your arm or use momentum to move the band. The motion should be slow and controlled. Jerking or rushing the movement wastes energy and diminishes the effectiveness of the exercise.
Don’t Overextend Your Arm: Keep the movement within a comfortable range of motion. Over-rotating your arm can lead to shoulder discomfort or injury. Focus on smooth, small movements that challenge the shoulder without overstraining it.
Avoid Holding Your Breath: Breathe steadily throughout the exercise. Holding your breath can create unnecessary tension in the body, which may affect the quality of the movement. Inhale while returning to the starting position and exhale while rotating outward.
Don’t Forget to Stabilize Your Torso: Keep your torso still and avoid rotating your torso along with your arm. Any body movement takes the focus off the shoulder and diminishes the target of the exercise.
Avoid Rushing Repetitions: Perform the exercise at a steady pace, ensuring you focus on quality rather than speed. Fast, uncontrolled repetitions reduce the engagement of the target muscles and increase the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
