Exercise library / Shoulders
Banded external rotation
Shoulders · Band
Sets, reps and RIR
Sets2 to 4
Reps12 to 20
RIR0 to 2
Bands give the least resistance where you are strongest, so chase reps and control, not load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Rotator cuff.
Secondary: Rear delts.
What it is called elsewhere
- Norsk Utrotasjon med strikk
- Svenska Utåtrotation med gummiband
- Dansk Udadrotation med elastik
- Deutsch Außenrotation mit Widerstandsband
- Español Rotación externa con banda elástica
- Italiano Extrarotazioni con elastico
- Português Rotação externa com elástico
- Русский Наружная ротация с резинкой
- Français Rotation externe (élastique)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.