GYM: External Shoulder Rotation 
with Resistance Tubing


Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information about training 
with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.

External Shoulder Rotation 
with Resistance Tubing

Stand in an upright position with arms by your sides with your side facing the anchor point of a resistance band. Place a rolled up towel between your arm and your body as shown. Grasp the handle of the resistance band with the hand farthest from the anchor point as shown. Keeping the shoulders level bring the band from across your body as if opening a door. Slowly return to the starting position. Emphasis on slowly. It is resisting the return against the pull of the band (eccentric contraction) that provides the most benefit of joint stabilization and injury prevention. Repeat the exercise for 12 repetitions on each side to start, eventually increasing to 3 sets per side. Be aware of the position of the shoulders so that the shoulder on the working arm is not coming forward and remains in the same plane as the other shoulder.


This exercise is great for strengthening the rotator cuff. It also helps to open up the chest and is very beneficial for individuals with a desk job or a job which requires leaning forward to perform the work. The towel helps to protect the shoulder from damage.


*Last weeks exercise, Internal Shoulder Rotation, was mis-titled.


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