Band Upright Shoulder External Rotation
Stand with your feet shoulder-width apart, holding a resistance band with both hands at waist level.
- Raise your elbows to shoulder height, keeping them bent at 90 degrees.
- Rotate your forearms outward, pulling the band apart while keeping your elbows close to your body.
- Hold the position for a moment, then return to the starting position.
How to perform the Band Upright Shoulder External Rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Band Upright Shoulder External Rotation using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rotator cuff.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your rotator cuff rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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