FlexBand External Rotations
Muscles worked
- Infraspinatus
- Teres Minor
- Posterior Deltoid
- CategoryPull
- Default target3 sets × 12–15 reps per side
- EquipmentBand
- Movement patternIsolation Upper
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Anchor the band at elbow height. Stand side-on with the working arm furthest from the anchor, elbow bent 90° and tucked to your side.
Movement
Rotate your forearm outward away from your body, keeping the elbow pinned. Return slowly to the start.
Form Tip
Place a towel between your elbow and ribs — if it falls, your elbow is drifting.
Increase Difficulty
Step further from the anchor for more tension.
Decrease Difficulty
Step closer to the anchor or use the lightest band you have.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.