External Up Rotation With Resistance Bands

Exercise / Infraspinatus, Teres Minor


External Up Rotation With Resistance Bands is a great band exercise that is ideal for building upper body strength and toning. It is widely known that external up rotation with resistance bands is quite effective for improving strength in the elbow and forearm muscle groups. This exercise is becoming more and more popular for upper body exercises, and is a great way to build up your triceps. Exercises like these can be done anywhere, at any time – which can be great for those of us on the go!


Type – Isolation, Unilateral

Joint action – External rotation.

How to perform the exercise


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

Body Position:

  • Grasp a handle in each hand and stand 3 to 4 feet away from the door with your back to it.
  • Your forearms and upper arms should be parallel to the floor, and your arms should be bent at a 90-degree angle.
  • Maintain a straight head, a strong chest, and a firm stomach.


  • Raise your arms against the tension until your forearm is perpendicular to the floor.
  • Return to your original position.
  • Repeat.

Exercise Tips

  • As you are rotating your arms keep your elbows even with your shoulders..

Exercise Benefits

External Up Rotation With Resistance Bands is a great approach to target the Rotator Cuff Muscles from a different perspective. Since the Rotator Cuff Muscles are so important to shoulder health, it’s important to keep them strong and healthy. Bands are ideal for Rotator Cuff training since they do not produce momentum, which is a common source of injury.