External Side Rotation With Resistance Bands

Exercise / Infraspinatus, Teres Minor


External side rotation is the process of using external resistance bands to help you work out your chest, arms and shoulders, as well as the rest of your upper body including your back. Athletes use external side rotation for core stability, and it’s a very effective way of building strength and power.


Type – Isolation, Unilateral

Joint action – External rotation.

How to perform the exercise


  • Anchor: Attach the anchor to the door at the elbow Level.
  • Bands: Attach each end of the band to a handle.

Body Position:

  • Place your non-active arm close to the door and stand 3 to 4 feet away.
  • Stand sideways with working hand on the other side.
  • Maintain a straight head, a strong chest, and a firm stomach.
  • With the humerus touching the body, hold the cable in your working hand, which is bent at 90 degrees at the elbow.
  • Begin externally rotating the humerus from a completely internally rotated position, keeping it linked to the side and preventing abduction.
  • Return the cable to the original position once the external rotation is complete.


  • Rotate your arm outward in an arc against the resistance until it can no longer rotate.
  • Return to your original position.
  • Repeat.

Exercise Tips

  • Throughout the movement, try not to allow your active arm’s elbow flare out.
  • The above exercise can also be performed lying sideways the bench inclined position in working hand and externally rotating against gravity .

Exercise Benefits

External Side Rotation With Resistance Bands is a popular workout for strengthening and targeting the Rotator Cuff Muscles. A healthy Rotator cuff helps to keep the shoulder stable to a significant extent. It is isolation and  unilateral type of movement. As a result, maintaining shoulder health necessitates rotator cuff strength. All four rotator cuff muscles work together to maintain and stabilise the humeral head in the socket, whereas the Deltoid is responsible for motions such as flexion, extension, adduction, abduction, and circumduction. The Deltoids are predominantly mobilizers, whereas the rotator cuff is largely a shoulder stabiliser. The most common cause of shoulder injuries is asymmetry in strength levels between the Deltoids and the rotator cuff, as well as between the other rotator cuff muscles. The rotator cuff muscles are avascular and are put to a lot of work during all kinds of pulling and pushing activities.As a result, strengthening the often-overlooked rotator cuff muscles will help to avoid injuries and enhance functioning. Apart from stabilising, the rotator cuff muscles are also engaged in the internal and external rotation of the humerus at the shoulder. The Supraspinatus is primarily involved in initial abduction, the Infraspinatus and Teresminor in outward rotation, and the Subscapularis in internal rotation of the rotator cuff muscles. The internal rotators of the shoulder (Subscapularis, as well as the powerful pectorals and latissimus dorsi) are much stronger than the feeble external rotators (Infraspinatus, Teresminor, along with posterior deltoids).Internal rotation is done by large muscles such as the pectorals and the lattissimus helping the Subscapularis, therefore there is no need to strengthen them. As a result, most cuff workouts focus on external rotation.

This exercise is one of the most popular Shoulder Rehab exercises at Physical Therapy Centers because it is so gentle yet still effective.