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Band: Half-Kneeling External Shoulder Rotation
Beginner
Equipment
Shoulders
Shoulders
Upper Back
Upper Back
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)
The Half-Kneeling External Shoulder Rotation with Band is a prehab-focused movement that targets the rotator cuff—specifically the infraspinatus and teres minor muscles. This variation enhances shoulder stability while minimizing lower back compensation thanks to the half-kneeling position.
It’s a low-impact but highly effective drill for maintaining shoulder health, especially for athletes, lifters, or anyone with past shoulder discomfort.
Key Benefits:
- Strengthens the rotator cuff and improves joint stability
- Encourages proper shoulder mechanics and posture
- Reduces risk of injury during pressing or pulling movements
- Half-kneeling stance promotes full-body alignment
- Great for warm-ups, rehab, or shoulder prehab routines
- Anchor a resistance band at about shoulder height.
- Get into a half-kneeling position with your front knee at 90°, glute on the down leg engaged.
- Grab the band with the arm furthest from the anchor, elbow bent at 90°, upper arm parallel to the ground.
- Rotate your shoulder externally by moving your hand up and back until your forearm is vertical.
- Pause briefly at the top, then return slowly to the start.
- Perform the desired number of reps, then switch arms.
- 🧠 Squeeze your glute on the down leg to stabilize the pelvis.
- 🧍♂️ Keep ribs down and core braced—avoid arching your lower back.
- ✋ Head stays aligned—don’t jut it forward as you rotate.
- 🔄 Try different grips (palms up, down, or facing in) to see what feels best for your shoulder.
- 🧘 Focus on slow, smooth rotation—not on speed or weight.
💪 This external rotation drill might look simple, but it's essential for bulletproof shoulders. Use it regularly to improve joint health, posture, and movement quality. 🚀
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