Standing External Rotation

Beginner Level of Difficulty

This is a shoulder exercise that targets the rotator cuff muscles.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

standing external rotation - step 1

Step 1

Stand with your feet shoulder width apart, maintain neutral spine and keep your shoulders square. Start with your arm at a 90 degree angle and your elbow tucked into your side.

standing external rotation - step 2

Step 2

Laterally rotated your arm keeping your elbow tucked and at a 90 degree angle until your feel a slight strain in the shoulder socket.

standing external rotation - step 3

Step 3

Return arm to the starting position and repeat action.