External Upward Rotation With Clip Resistance Bands


Anchor Overhead Shoulder Press External Rotation (Side) External Rotation (Up) High Row (Low) High Row (Mid) Internal Rotation (Down) Internal Rotation (Side) Lying Front Shoulder Raise Lying Lateral Shoulder Raise Overhead Shoulder Press Reverse Fly Seated High Row Standing Front Shoulder Raise Standing Lateral Shoulder Raise

External Rotation (Up)

Area Targeted: Rotator Cuff
Set up:
Anchor: Secure the band(s) to the door with the door anchor at waist height.
Clip Bands: Attach each end of the band(s) to a handle.
Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door, facing the door. Position your arms so that they are bent at a 90 degree angle, with your forearms and upper arms parallel with the floor. Keep your head straight, chest up and stomach tight.
Movement: Rotate your arms up against the resistance until your forearm is perpendicular to the floor. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. As you are rotating your arms keep you elbows even with your shoulders.


Don't Live In a Gym... Just Look Like You Do!