2 minutes reading time
Band: Standing External Rotation ("No Money Drill")
Beginner
Equipment
Shoulders
Shoulders
Upper Back
Upper Back
Equipment
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)
The Standing External Rotation, also known as the “No Money Drill,” is a shoulder prehab movement that targets the rear delts and upper back. It's commonly used in warm-up sequences to reinforce proper shoulder mechanics and build external rotation control.
This drill gets its name from the palms-up position, as if you were holding out your hands expecting change—great for posture, shoulder health, and scapular function.
Key Benefits:
- Activates the rear deltoids and rotator cuff
- Improves posture and shoulder alignment
- Reinforces proper external rotation mechanics
- Ideal for warm-ups, rehab, or shoulder-focused sessions
- Helps correct internal rotation dominance and shoulder imbalance
- Stand tall and hold a resistance band with a supinated grip (palms up), elbows bent at 90°, and arms close to your sides.
- Inhale and externally rotate your shoulders, pulling the hands apart while keeping the elbows pinned to your torso.
- Pause at the peak of the movement, feeling the engagement in your rear delts.
- Slowly return to the start with control.
- Repeat for the desired number of reps.
- Imagine your elbows are bolted to your ribs—don’t let them drift outward.
- Focus on muscle engagement rather than range of motion.
- Keep your back neutral—no arching or leaning.
- Avoid pushing your head forward; maintain cervical alignment.
- If spinal control is difficult, try doing this exercise lying down (supine version).
💪 The “No Money Drill” may look simple, but it’s a powerhouse for shoulder health. Use it to unlock better overhead strength, posture, and joint stability. 🚀
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