How to do it
Keep your wrist straight and firm as you rotate the forearm outward.
- 1
Stand with your feet shoulder-width apart, and secure the resistance band around a sturdy object at elbow height.
- 2
Hold the band with the hand furthest from the anchor point, elbow bent at 90 degrees and pinned to your side.
- 3
Rotate your forearm outwards, keeping your elbow stationary, until your hand is in line with your shoulder.
- 4
Slowly return to the starting position, maintaining tension on the band.
- 5
Perform the desired number of repetitions before switching to the other arm.
Expert tip
Keep your elbow pinned to your side to isolate the external rotators of the shoulder. Avoid compensating with other muscles by keeping the movement slow and precise.
Common mistakes
- ✕Rotating the torso toward the anchor point
- ✕Straightening the working arm during rotation
- ✕Stepping too close to the anchor point