How to do a Band External Shoulder Rotation – Benefits, Proper Form, and Tips

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 3 min.

If you’re looking for a way to improve your shoulder stability and strength, then band external shoulder rotation exercises may be just what you need.

This type of exercise is great for targeting the muscles around the shoulder, including the rotator cuff. Plus, it can be done with just a simple resistance band.

In this article, we’ll cover everything you need to know about band external shoulder rotation exercises, including the benefits, proper form, and tips for getting the most out of your workout.

The benefits of band external shoulder rotation exercises 

When it comes to shoulder health, one of the most important things you can do is make sure you’re getting in plenty of external shoulder rotation exercises. This type of exercise helps keep the shoulder joint mobile and functioning properly.

One great way to do external shoulder rotation exercises is with a band. A band is a great option because it provides resistance, which helps to activate and strengthen the muscles around the shoulder joint.

some of the benefits of band external shoulder rotation exercises:

1. They help keep the shoulder joint mobile and flexible.

2. They help strengthen the muscles around the shoulder joint.

3. They can help improve posture.

4. They can help improve the range of motion in the shoulder joint.

5. They are an easy and convenient way to get in your external rotation exercises.

How to do band external shoulder rotation proper form

The shoulder joint is a ball and socket joint that allows for a large range of motion. The rotator cuff muscles help to stabilize the shoulder joint and allow for abduction (lifting the arm out to the side), flexion (lifting the arm up), and external rotation (turning the arm outward).

The band external shoulder rotation exercise is a great way to strengthen the rotator cuff muscles.

To do this exercise, you will need an elastic band. Loop the band around a sturdy object and stand facing away from the object. Hold the band with your non-dominant hand and let your arm hang down by your side.

Keeping your elbow straight, raise your arm out to the side until it is parallel with the floor. Pause for a moment, then slowly lower your arm back to the starting position. Repeat 10-12 times, then switch arms.

Make sure to keep your core engaged throughout the entire exercise to help stabilize your spine and protect your shoulders. If you feel any pain or discomfort, stop immediately and consult your doctor.

The band external shoulder rotation is a great exercise to strengthen the rotator cuff muscles. It can help improve shoulder stability and range of motion. Always make sure to use the proper form to avoid injury.

Tips for improving your results when doing band external shoulder rotation  

There are a few things you need to keep in mind when doing band external shoulder rotation:

  • Make sure the band is tight enough that it provides resistance, but not so tight that it’s uncomfortable.
  • Keep your shoulder blades pulled down and back.
  • When you rotate your arm out, make sure to rotate your shoulder blade as well, not just your arm.
  • Pause for a second at the end of each rep to really squeeze your shoulder blade.
  • If you’re having trouble feeling your shoulder blade working, try lying on your side with your top arm resting on your bottom arm. This will help you better feel the movement.

How often you should do band external shoulder rotation exercises 

How often you do band external shoulder rotation exercises will depend on your goals and fitness level. If you’re just starting out, aim to do them 2-3 times per week. As you get stronger, you can increase the frequency to 4-5 times per week.

What types of bands work best for band external shoulder rotation exercises 

There are a variety of resistance bands available on the market. For band external shoulder rotation exercises, you’ll want to use a band that is medium to heavy in resistance.

If you’re just starting out, you can use a lighter band and gradually increase the resistance as you get stronger.

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