External Rotation Using Resistance Band and Post

Differentiation: Mechanics

This variation of a shoulder rotation is unique. Here is how: you attach a handle-style resistance band to a post. You push your arm outward away from the post. As you pull the band and make it thinner and longer, | the amount of resistance your middle deltoids | and rear deltoids feel increases. Also, because the resistance pulls you to the side, | you must engage your core to maintain balance throughout the exercise. Engaging your core eventually increases the overall strength of your core. You work one side for a full set, | then switch sides.

Starting Position

To get into starting position, do this...

1) Locate a post.

2) Obtain elastic exercise bands (the kind with handles).

3) Wrap the band around the post at elbow height.

4) Stand with your side facing the post, about three feet away.

5) Grasp one handle with the hand farthest from the machine.

6) ...with your hand facing your abs.

7) Bend your elbow so it is at a 90-degree angle.

8) Your elbow should remain planted at your side.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while pulling the handle across your body using an arc motion

3) ...until you have pulled the band as far as possible.

4) This is the ending position.

5) Hold the band in this position for a count of one second.

6) Then, inhale while gradually allowing the handle to retract to its original position

7) Repeat reps for a full set.

8) Then, turn your body around and repeat reps for a full set, using the other arm and hand.

Proper Form

Pay special attention to following proper form by...

Be sure to attach the band to something at elbow height to replicate a cable exercise.

Keep your elbow touching your body during the entire movement.

Keep your arm at 90-degree angle with your elbow tucked closely to your side, to allow your shoulder to do maximum work.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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