How to do a Loop Band Shoulder External Rotation
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Shoulder External Rotation
Target muscles worked
Instructions for Proper Form
Focusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
- Wrap a resistance band around a fixed pole at elbow height and stand upright with your feet shoulder width apart pendicular a few feet away from the pole.
- Grab ahold of the resistance band handle with the outside hand and keep the elbow fixed and near your torso.
- Rotate the handle away from your stomach keeping your forearm parallel with the ground.
- Control the movement back to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Loop Band Shoulder External Rotation standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Loop Band Shoulder External Rotation
1. Cable Shoulder External Rotation
55.9 mSCORESWAPPED 63 TIMESFocusing on the rotator cuff, this isolation exercise improves shoulder stability and health. The cable resistance ensures controlled movement, essential for injury prevention and rehabilitation purposes.
2. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 41 TIMESPerformed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
3. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 35 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
4. Loop Band High Pull
32.7 mSCORESWAPPED 31 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 19 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Loop Band Shoulder Internal Rotation
9 mSCORESWAPPED 17 TIMESThis exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.
7. Backward Arm Circle
84.1 mSCORESWAPPED 14 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
8. Mini Loop Band Reverse Fly
33.5 mSCORESWAPPED 13 TIMESAn isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.
9. Arnold Dumbbell Press
93.2 mSCORESWAPPED 12 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
10. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 12 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.