How to do a Loop Band Shoulder External Rotation
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Loop Band Shoulder External Rotation
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.
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Alternative Exercises to Loop Band Shoulder External Rotation
1. Cable Shoulder External Rotation
55.9 mSCORESWAPPED 64 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.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
2. Loop Band Seated Shoulder Press
39.7 mSCORESWAPPED 44 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.
- Beginner
- Shoulders
- Loop Bands
3. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 40 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.
- Beginner
- Shoulders
- Loop Bands
4. Loop Band High Pull
32.7 mSCORESWAPPED 34 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.
- Beginner
- Shoulders
- Loop Bands
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 20 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 19 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.
- Beginner
- Shoulders
- Loop Bands
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.
- Beginner
- Shoulders
8. Loop Band Shoulder External Rotation at 90°
32.6 mSCORESWAPPED 13 TIMESPerformed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adjustable resistance, making it an effective way to strengthen the shoulder muscles responsible for external rotation, enhance stability, and prevent injuries.
- Beginner
- Shoulders
- Loop Bands
9. Mini Loop Band Reverse Fly
33.5 mSCORESWAPPED 12 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.
- Beginner
- Shoulders
- Mini Loop Bands
10. Loop Band Face Pull
32.7 mSCORESWAPPED 12 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
- Beginner
- Shoulders
- Loop Bands