How to Do Band External Rotation Properly

Band external rotation is an exercise that strengthens or tones the muscles that help rotate your shoulder outward, or away from your body.

Performing exercises that focus on internally rotating the shoulder may create an imbalance at some point that will cause your shoulder to suffer extra stress that may lead to injury.

It is advisable to consider doing band external rotation (to the outside) with your shoulders to maintain the balance and have healthy shoulder.

HOW TO DO BAND EXTERNAL ROTATION

Band external rotation can be performed with the help of a resistance band. The following are the steps on how you can safely and successfully do a band external rotation exercise;

  • Fix the resistance band onto an anchor point close to the height of your elbow when standing. This will make the band tension perpendicular to rotating path of your elbow.
  • Grab the band with your arm that is on the opposite side. From the band’s attachment point, step away and stand sideways to the band. Ensure you are standing in such a way that the band and the arm doing the action rest across your stomach. Keep your upper arm close to your side and bend your elbow to 90 degrees. This is your starting position.
  • With the arm performing the action, pull the band as far away from your torso as possible by externally rotating your shoulder. Keep your forearm parallel to the ground.
  • Gently return your arm back to the starting position.
  • Repeat for your desired number of repetitions considering suitable band resistance and then switch arms.

WHAT MUSCLES DO BAND EXTERNAL ROTATION WORK?

Band external rotation works the rotation muscles that primarily consist of;

TERES MINOR

This is a narrow, elongated muscle of the rotator cuff that originates from the lateral border and adjacent posterior surface of the corresponding right or left scapula and inserts at both the greater tubercle of the upper arm and the posterior surface of the joint capsule.

 INFRASPINATUS

This is a thick muscle that assumes a triangular shape around the upper back. Infraspinatus originates from the back of the shoulder blade and extends to the back of the upper arm.

3. DELTOID

This is a band of muscles found on the human shoulder. It is suggested that it consists of at least seven groups that can be independently coordinated by the nervous system

BAND EXTERNAL ROTATION BENEFITS

Band rotation exercise works to give your body the following benefits;

1.  STRONG MUSCLES

It strengthens the muscles surrounding the shoulder joints, creating more stability and overall sturdier body structure. This eventually facilitates a greater range of movements.

2.  KEEPING FREE FROM INJURIES

Working the rotator cuff muscles stabilizes the shoulder joint helping you to avoid injuries, keeping the shoulder moving optimally and allowing enhanced definition around the shoulder.

3.  STRENGTHENING BONES

Band external rotation, like other strenuous may produce stronger bones with increased bone density.

4. BURNING BODY FAT

This exercise may help in burning your body fat if executed well consistently.

5. FLEXIBILITY

Band external rotation trains the muscles of the shoulder to be flexible and sustain activities that involve rotation of the arms.

ALTERNATIVES TO BAND EXTERNAL ROTATION

There are different alternatives that you should do (or switch through) to train all parts of your rotator cuff right;

EXTERNAL ROTATION (UP)

This will work more on the upper muscles of your rotator cuff and is a great addition to the regular band external rotation.

Maintain an upright posture keeping your arm at a right angle then rotate your arm back. The emphasis here should be on rotation and not pushing of the arm.

DIAGONAL ROTATION 

Like band external, this exercise equally targets upper part of your rotator cuff. It is a great alternative to band external rotation as it works to solve problems arising from your arm rotating up.

From around the hips, move your arm out and extend it to the fullest then bring it down. Repeat until you feel your muscles well worked. 

 MINI BAND ARM WALKS

This works the muscles around the shoulder, giving it the strength and stability.

To perform mini band arm walk, put your arms around your waist at a position that is against a fixed point for instance a wall so that the hands and the elbow are touching the wall.

In that position, begin moving one arm after the other to the side.

Make a movement that goes through a distance of convenience. For a greater distance, the arm will be optimally stretched and the more resistance that you will have.

BAND EXTERNAL ROTATION MISTAKES TO AVOID

NO SLACK

With slack in the band, you will not get the resistance and tension needed to train your rotator cuff muscles properly with band external rotation exercise.

Take resistance band that works for you.

2. ELBOW POSITION

For this exercise, it is advisable that you keep your elbow at your body all the time.

If the arm is raised, chances are high that the delts will get in and this will greatly reduce your chances of adequately working your rotator cuff muscles.

3. SHOULDERS UP

Do not rotate your shoulders in and round your shoulders, you want to have an upright position with shoulders together and your chest out.

CONCLUSION

You need to obtain the right information and follow the right steps in order to achieve the desired goal.

Before incorporating band external rotation into your routine exercise, it is important to ascertain the muscle(s) to be worked so as to determine if the exercise is the best fit.

It is easy to perform and does not necessarily require you to register at a gym since you can perform it conveniently in your house.

In addition to that, with the band external rotation exercise, you should ensure the cuffs are properly worked for better results.