External rotation (Isometric hold)

External rotation (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in and around your shoulder joint burning. For external rotation you will specifically feel the muscles around the back of the shoulder and scapula (shoulder blade).


  • Tie your band around something solid at about elbow height
  • Hold the band evenly and with your wrist neutral, rotate outwards and hold
  • Make sure your shoulder blade is back and down and you have optimal posture
  • The further you go the stronger the tension will be
  • Hold for an allocated time and tension

Main muscles targeted:

  • Rotator cuff (external rotators)

Main benefits:

Used to strengthen the rotator cuff to create more stability in the shoulder joint. This exercise is usually used to improve the strength or endurance of these muscles to improve the biomechanics of the shoulder joint or glenohumeral joint.