Resistance Band External Rotation

The elbow-at-the-side external rotation against a band anchored beside you at waist height; the band pulls hardest at the end of the turn.

How to do it

Setup

Standing side-on to the anchor, the band in the far hand, elbow at the side and bent to 90°, forearm across the belly.

Steps

Turn the forearm out, keeping the elbow against the side.
Hold the outer point for a beat.
Let the band bring the forearm back across slowly.

Common mistakes

Elbow sliding forward or out: keep it pressed to the ribs. Leaning away from the anchor: stand tall and square. Band too strong to finish the turn: step closer or use a lighter one.

Breathing

Exhale rotating out, inhale returning.