Banded External Rotation
The Banded External Rotation is an active mobility exercise that strengthens the rotator cuffs. Starting with band resistance allows the athlete to gradually prepare the shoulder girdle for the full range of motion needed in later ring progressions.
- Type Of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Moderate
- Equipment: Resistance Band
Banded External Rotation
- Begin standing facing a resistance band fixed at approximately head height. Grab the handles with a pronated grip (palms back).
- Pull up so that your elbows reach shoulder height.
- With your upper arms parallel to the floor, adjust your hands so that your elbows make a 90-degree angle.
- This is your starting position.
- Initiate the movement by externally rotating your shoulders to lift your forearms and rotate your upper arms 180-degrees.
- As you pull, squeeze your shoulder blades together. Your hands should be at roughly head height at this halfway point.
- Check that your wrists are stacked directly over your elbows and that your elbows have not drifted forward or backward.
- Reverse the rotation by internally rotating your shoulders and lowering down, back to the starting position.
- Maintain the 90-degree elbow and armpit angles throughout and repeat for reps.
- Exercise: Banded Victorian
- Type of Exercise: Mobility
- Muscles: Lats, Trapezius, Shoulders, Triceps
- Difficulty: Moderate
- Equipment: Resistance Band
- Exercise: Assisted 1 Arm False Grip Lock-Off
- Type of Exercise: Mobility
- Muscles: Forearms, Biceps
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
