External Rotation with Band
A beginner compound strength exercise that works the shoulders, using a resistance band.
Starting position
End position
How to Do External Rotation with Band
- Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
- Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
- With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
- Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
- Continue as far as you are able, pause, and then return to the starting position.
Muscles Worked
Alternatives to External Rotation with Band
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
External Rotation
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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2
External Rotation with Cable
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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3
Internal Rotation with Band
A beginner isolation strength exercise that works the shoulders, using a resistance band.
-
4
Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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5
Cable Internal Rotation
A beginner compound strength exercise that works the shoulders, using a cable machine.
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6
Band Pull Apart
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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7
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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8
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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9
Alternating Deltoid Raise
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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10
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
Frequently Asked Questions
What muscles do external rotation with band work?
External Rotation with Band primarily works the shoulders.
What equipment do I need for external rotation with band?
External Rotation with Band uses resistance bands.
External Rotation with Band: is it suitable for beginners?
Yes. External Rotation with Band is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of external rotation with band?
External Rotation, External Rotation with Cable, Internal Rotation with Band train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my external rotation with band reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; external rotation with band can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your External Rotation with Band with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.