Bilateral Band External Rotation
oec:bilateral-band-external-rotation
A standing band exercise targeting the infraspinatus, teres minor, and scapular retractors through shoulder external rotation with elbows pinned to the sides.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Band pull-apart with external rotation, Band No Money, No Money drill, Standing bilateral band external rotation
How to do it
Setup
- Stand tall with feet hip-width apart and shoulders relaxed down and back.
- Bend both elbows to 90 degrees and tuck your upper arms lightly against your ribs.
- Hold the resistance band in both hands with palms facing upward (supinated) and thumbs pointing outward, establishing light pre-tension.
Movement
- Keeping your elbows firmly pinned to your sides, rotate your forearms outward away from each other.
- Gently squeeze your shoulder blades together as your hands travel outward to full comfortable external rotation.
- Hold the peak contraction for one to two seconds.
- Slowly reverse the movement under control back to the starting position without letting the band lose tension.
Breathing
Exhale as you rotate your hands outward against the resistance, and inhale as you return to the starting position.
Cues
- Keep elbows glued to your ribs
- Open your hands like a book
- Lead outward with the thumbs
- Squeeze the shoulder blades back and down
Common faults
- Flaring elbows away from the torso to gain extra range.
- Keep upper arms tightly adducted against your ribcage; place rolled towels between your elbows and ribs if needed to ensure contact.
- Overarching the lower back to compensate for limited shoulder mobility.
- Brace your abdominals and keep your ribs drawn down throughout the rotation.
- Shrugging the shoulders up toward the ears.
- Actively depress your scapulae away from your ears before and during the movement.
Safety
- Use a light resistance band to avoid straining the delicate rotator cuff muscles.
Muscles
Joints
- Shoulder: External rotation
- Shoulder blade: Retraction, Depression
- Elbow: Isometric stabilization
Details
- Movement
- Mobility drill
- Modality
- Rehabilitation, Mobility, Strength
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Resistance band or Mini band
- Record
- Repetitions
- Load
- elastic, not applicable
Related
- substitute for Side-Lying Dumbbell External Rotation
Sources
- wger: Band pull-apart with external rotation, by beagle (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.