Dashboard Get the app
Band External Rotation — shoulders isolation exercise in the LIFTAG library

Band External Rotation

Isolation · Weight × reps

Anchor a light band beside you at about elbow height. Keeping the wrist straight and elbow near your side, rotate the forearm outward through a comfortable range, then return slowly. Do not twist your torso, flare the ribs, or pull the elbow backward. This trains external-rotation strength; it is not a diagnosis, rehabilitation prescription, or guarantee against shoulder problems.

IN THE APP

iOS and AndroidGet LIFTAG free

Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Band External Rotation.

FOUND ON THESE MACHINES

HOW TO DO BAND EXTERNAL ROTATION

  1. Stand with the working shoulder away from the anchor, elbow bent to 90 degrees, and a small towel held between the upper arm and ribs if helpful.
  2. Step closer or use a lighter band when control is limited.

FREQUENTLY ASKED QUESTIONS

Open Band External Rotation in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

MORE SHOULDERS EXERCISES

Standing Dumbbell Lateral RaiseStanding Dumbbell Lateral RaiseSeated Dumbbell Shoulder PressSeated Dumbbell Shoulder PressStanding Barbell Overhead PressStanding Barbell Overhead PressMachine Shoulder PressMachine Shoulder PressShoulder FacepullsShoulder FacepullsCable Lateral RaiseCable Lateral RaiseMachine Lateral RaiseMachine Lateral RaiseBent-Over Dumbbell Reverse FlyBent-Over Dumbbell Reverse Fly