Band Pull-Apart (External Rotation)

How to do it

1. Stand tall holding a resistance band with both hands about shoulder-width apart, elbows bent to 90 degrees and tucked against the sides.
2. Keep the upper arms pinned to the ribs with a light grip on the band ends.
3. Brace the core to prevent the torso from swaying during the rotation.
4. Rotate the forearms outward against the band tension, opening the hands away from each other while the rotator cuff controls the rotation and the elbows stay fixed at the sides.
5. Exhale while rotating out and inhale as the forearms return slowly to the front.
6. Avoid letting the elbows drift away from the body, which shifts the work off the rotator cuff.

Muscles worked

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