External Rotation (Band)
External Rotation (Band) is a corrective shoulder exercise that uses elastic resistance to strengthen the posterior deltoid and rotator cuff muscles. It is essential for improving shoulder stability, correcting posture, and preventing injuries during heavy pressing movements.
Since resistance bands provide variable tension that is hard to quantify, the AI's ability to track RPE and perceived difficulty is crucial for ensuring progressive overload without straining the delicate rotator cuff. If you report shoulder pain or low recovery scores via your wearable device, the app can intelligently prioritize this movement for rehabilitation and stability. Additionally, the AI learns your specific fatigue patterns and can adjust volume to prevent overuse of these small stabilizer muscles on days when your HRV indicates high system stress.
Form Cues
- Pin your elbow firmly against your side
- Keep your wrist straight and neutral
- Rotate your forearm outward as far as comfortable
- Squeeze your shoulder blade back slightly
- Control the band slowly on the return
- Don't let your elbow drift away from your ribs
- Don't twist your torso to generate force
- Don't shrug your shoulder up toward your ear
- Don't let your wrist bend or curl
Common Mistakes
- Detaching the elbow from the side
- Rotating the hips or torso
- Using a band with too much tension
- Rushing the eccentric (return) phase
Muscles Worked
This exercise primarily targets the posterior deltoid and the critical rotator cuff muscles (infraspinatus and teres minor) responsible for stabilizing the shoulder joint. Strengthening these muscles helps balance the shoulder girdle against strong internal rotators like the pecs and lats, significantly reducing the risk of impingement and improving overhead mechanics.
Primary
Secondary
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