Band external rotation

2 × 12 reps (each side)

Rotator cuff strength helps the shoulder sit back and centred.

Steps

1. Elbow at your side, bent 90°, a small towel between elbow and ribs.
2. Hold a band and rotate the forearm outward, keeping the elbow in.
3. Return slowly.

Cues

• Elbow stays glued to the towel
• Shoulder blade set back

Equipment: Light resistance band