Band Upright Shoulder External Rotation

The raised-arm external rotation with a band whose lower end the other hand holds at the waist: the upper arm stays out at shoulder height while the forearm turns up against the band.

How to do it

Setup

Standing, the other hand holding the band's lower end at the waist, the working hand the upper end, upper arm out at shoulder height, elbow bent to 90°.

Steps

Rotate the forearm up until the hand is above the elbow.
Hold the top for a beat, upper arm level.
Let the band pull the forearm back down slowly, the lower hand still.

Common mistakes

Elbow sinking as the band tightens: keep it at shoulder height. Lower hand pulling down to help: it only anchors the band at the waist. Shrugging the shoulder: keep it down and away from the ear.

Breathing

Exhale on the raise, inhale lowering.