Setup and loading
A towel under your elbow helps keep it tucked.
How to do the band external rotation step by step
- Anchor the band at elbow height and stand side-on.
- Elbow tucked to your side and bent to 90 degrees.
- Rotate your forearm outward and return slowly.
Form cues
- Elbow tucked
- Slow movement
Common mistakes
- Letting your elbow drift away
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Sets and reps for your goal
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Resistance bandsSeveral strengths to progress and warm up before training.
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Variations and similar exercises
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