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Band External Rotation

Primary target: Infraspinatus (冈下肌)

Exercise Details

Equipment
Band
Sets & Reps
2-3 sets × 15-20 reps per side · light
How to do it
Elbow at the side bent 90° (towel under the armpit optional); rotate the forearm outward against the band to full range; slow return; torso absolutely still.
Common mistakes
Elbow leaving the side, torso rotating back to cheat, too much resistance

Muscles Worked

InfraspinatusTeres Minor

Other Exercises for the Same Muscle

Side-Lying Dumbbell External Rotation · Cable External Rotation · Rotator Cuff Warm-Up Combo

See the Infraspinatus in the 3D anatomy tool →