External rotation (theraband rotator cuff)

External rotation (theraband rotator cuff)

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
  • Start by tying a strong band around a nearby pole, or perform on a cable machine
  • Hold your shoulder blade back and down to create an optimal postural position
  • Start to pull the band outwards away from the body whilst keeping your elbow in by your side
  • Rotate outwards as far as you can without letting the elbow move away from the side of the body
  • Maintain the retraction of your shoulder blade in order to engage the rotator cuff properly
  • When moving back to the midline, it is also important to keep the elbow in the same spot
  • Continue whilst focusing heavily on your shoulder position and posture

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.