Library
front 
back
Band external rotation
StrengthPull HDifficulty ★GymHome / bodyweightCourtPoolShoulder-HealthSwimTennisPrehab
2.5 MET
≈ 31 kcal per 10 min at 75 kg
How to do it
- Elbow pinned to your side at 90°.
- Rotate the forearm outward against the band.
- Return slowly.
Coaching cues
- Elbow glued to ribs
- Slow on the way back
Common mistakes
- Elbow drifting
- Using momentum
Muscles worked
- Shoulders
Primary: Shoulders
Equipment
Resistance bands or Cable machine