One move
Band External Rotation
How to read ahead. Do to go one move at a time.
Anchor a light band at elbow height. Stand side-on, elbow bent about 90° and tucked to your ribs (a small towel under the upper arm helps). Rotate the forearm out against the band, then return slowly. Soft neck. Soft ribs.
Option. No band? Lie on your side with the working arm on top, elbow bent, and rotate the forearm toward the ceiling with an empty hand or a very light bottle. Keep the upper arm against your side. Iron pumper: slightly thicker band, or a two-second pause at the end of the turn, still with the elbow glued to the ribs. Stop if the shoulder shrugs or the front of the shoulder pinches.
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1
Anchor a light band at about elbow height. Stand side-on so the band pulls across your body toward the working elbow.
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2
Hold the band with the far hand. Bend that elbow to about 90°. Tuck a small towel between upper arm and ribs if you have one.
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3
Soft knees. Soft neck. Brace lightly so the ribs stay quiet.
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4
Rotate the forearm outward against the band without letting the upper arm leave your side. Stop before the shoulder shrugs.
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5
Return slowly to the start. Finish the set, then switch sides.
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6
If the front of the shoulder pinches or the shrug takes over, lighten the band or switch to the side-lying empty-hand version.