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Band Face Pull
A band pulled toward the face with the elbows high, working the rear shoulder and rotator cuff. For desk posture and neck and shoulder pain.
Band External Rotation
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External rotation against a band with the elbow pinned to your side, the basic rotator cuff exercise. For shoulder pain and throwing athletes.
How to do it
Anchor a band at elbow height and stand side on to it, holding the band in the far hand. Tuck a rolled towel under that elbow, bend it to 90 degrees and start with the hand across the front of your body. Rotate the forearm out in a backhand motion, keeping the elbow on the towel, then return slowly.
Common mistake
Letting the elbow drift away from the side so the bigger muscles take over. Keep the towel in place and use a lighter band if it starts to slip.
Helps with
- Shoulder pain
- Rotator cuff
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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