Exercises / Shoulder & scapula

Standing external rotation with band (0° abduction)

Strength
Shoulder & scapula
Elastic band, Towel roll

Easy-to-dose external rotation strengthening in a low-stress arm position.

Also called band ER, resisted external rotation, ER at 0 degrees.

Log this in Hazumo

Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing, elbow at the side

Steps

Anchor the band at elbow height. Stand side-on with the working arm farthest from the anchor.
Place a small towel roll between elbow and trunk; bend the elbow to 90°.
Rotate the forearm outward against the band, then return slowly.

Cues

Squeeze the towel lightly
Keep the wrist straight
Slow 3-second return

Common mistakes

Shrugging
Extending the trunk or stepping away to gain range

Used for

Rotator cuff related shoulder pain
Early-phase shoulder rehabilitation
Throwing athlete programmes

Evidence (2)

Standing external rotation at 0° abduction was one of the common ER exercises compared by fine-wire EMG; adding a towel roll is recommended to control position.1
Rotator cuff exercise selection should be based on EMG activity and the load on the healing or painful tissue.2

Harder

Side-lying external rotation

References (2)

Reinold MM, Wilk KE, Fleisig GS, et al. J Orthop Sports Phys Ther. 2004;34(7):385-394. Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises
Reinold MM, Escamilla RF, Wilk KE. J Orthop Sports Phys Ther. 2009;39(2):105-117. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature