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Shoulders · Band
Resistance Band Standing External Rotation
Resistance Band Standing External Rotation is a beginner isolation strength exercise that works the delts (shoulders), with the shoulders and upper back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Rotator Cuff · Infraspinatus, Teres Minor
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Rhomboids
How to do Resistance Band Standing External Rotation
- Stand with your feet shoulder-width apart and place a loop resistance band around your wrists. Keep your elbows bent at 90 degrees and close to your sides, with your forearms parallel to the floor and pointing forward.
- Rotate your shoulders outwards by pulling the resistance band apart while keeping your elbows fixed at your sides.
- Slowly return your forearms to the starting position with control, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and reduce shoulder injury risk.
- Exhale as you rotate your forearms outward and inhale as you return them to the starting position.
- Keep your elbows fixed at your sides to ensure proper form.
Resistance Band Standing External Rotation alternatives
More delts exercises
Resistance Band Standing External Rotation FAQ
What muscles does Resistance Band Standing External Rotation work?
Resistance Band Standing External Rotation mainly works the delts in the shoulders (Infraspinatus and Teres Minor). The shoulders and upper back work as secondary muscles.
What equipment do you need for Resistance Band Standing External Rotation?
You need a band.
How many sets and reps of Resistance Band Standing External Rotation should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Standing External Rotation good for beginners?
Yes. Resistance Band Standing External Rotation is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Resistance Band Standing External Rotation burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Standing External Rotation?
Other exercises for the delts include Dumbbell External Rotation, Dumbbell Upright Shoulder External Rotation, Dumbbell Lying External Shoulder Rotation and Lying Bench External Shoulder Rotation.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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