If you’re trying to key in on strengthening your rotator cuff, then this exercise is a must!
Shoulder external rotation is primarily performed by two of the rotator cuff muscles: teres minor and infraspinatus. Another key rotator cuff muscle though, called supraspinatus, has been found to contribute to external rotation, but this is not one of its primary actions.
Although we’re focusing on the benefits this exercise has on the rotator cuff, it’s important to note that the posterior fibers, or back portion, of the deltoid muscle also play a role in external rotation.
Now, what you’ll need for this exercise is a door and a resistance band (light, medium, or heavy).
Step 1: Connecting the band to the door:
A small, single band is very convenient to use for this exercise. While you can loop the resistance band around a doorknob, it’s pretty convenient to use a door anchor like the one shown in the above picture. This is the set up available with the ShoulderFit Resistance Exerciser.
Step 2: Starting Position:
- Regardless of which arm you begin with; keep in mind you’ll always be pulling the band away from the door. This can help to remember which direction to face, as your body will be positioned perpendicular to the door itself.
- The working arm that is holding the band will be positioned by your side with the elbow bent at a 90-degree angle. Your thumb will be facing in an upward direction for a neutral start.
- It’s recommended to keep a small towel tucked between the upper arm and your torso. This can help support and align the shoulder best during the exercise.
Step 3: Shoulder External Rotation:
- Squeeze the shoulder blade on the working side inward towards the spine.
- As you squeeze the shoulder blade, begin to move the forearm away from the door.
- Hold for 2 seconds, then return to your starting position.
- Repeat 10-15 repetitions for 2-3 sets. Perform on the opposite arm.
Alternative Method:
If you’re looking for a little more efficiency, you can always perform shoulder external rotation on both arms at the same time. A better resistance band for this might be one like what is found with the Posture PT Resistance Exerciser, or you could even use a band from the FitRanger Resistance Kit.
You’ll perform the exercise just as it was described above, except you won’t need to attach the band to the door. Instead, you’ll position both hands towards the middle of the band as your starting position, then externally rotate the arms at the same time.
It might be a little awkward to have towels positioned under both arms if doing them simultaneously, so it’s okay if you don’t end up using them. It won’t make the exercise any less effective.
Summary:
That’s shoulder external rotation with a resistance band! Pretty simple and straight forward.
So, the next time you’re looking for an easy way to strengthen your rotator cuff muscles, don’t forget to practice shoulder external rotation!
