---
title: "Resistance Band Standing External Rotation"
description: "Stand with your feet shoulder-width apart and place a loop resistance band around your wrists."
locale: en
slug: resistance-band-standing-external-rotation
url: "https://hi.fitness/exercises/resistance-band-standing-external-rotation"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats"]
equipment: ["Resistance band"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/4fa86730-resistance-band-standing-external-rotation.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Resistance Band Standing External Rotation

Stand with your feet shoulder-width apart and place a loop resistance band around your wrists.

## How to do it

1. Stand with your feet shoulder-width apart and place a loop resistance band around your wrists. Keep your elbows bent at 90 degrees and close to your sides, with your forearms parallel to the floor and pointing forward.
2. Rotate your shoulders outwards by pulling the resistance band apart while keeping your elbows fixed at your sides.
3. Slowly return your forearms to the starting position with control, maintaining tension in the band.
4. Repeat for the desired number of repetitions.

## Form tips

- Perform the movement slowly and with control to maximize muscle activation and reduce shoulder injury risk.
- Exhale as you rotate your forearms outward and inhale as you return them to the starting position.
- Keep your elbows fixed at your sides to ensure proper form.

## Similar exercises

- [Arm Crossover](https://hi.fitness/exercises/arm-crossover) - Front delts · Bodyweight
- [Chest Raise and Rotate](https://hi.fitness/exercises/chest-raise-and-rotate) - Front delts · Bodyweight
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Cable
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Weight plate
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Cable
- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Cable
- [Suspension Trainer with Grips Front Raise](https://hi.fitness/exercises/suspension-trainer-with-grips-front-raise) - Front delts · Suspension trainer
- [Shoulder Extension](https://hi.fitness/exercises/shoulder-extension) - Front delts · Bodyweight