Band Exercises — 2–3× per Week, Year Round
01
External Rotation
1–3 sets of 10 each arm
Stand with elbow at 90° pinned to your side. Rotate forearm outward against resistance band anchored to a door. Keep elbow tight to your body throughout.
Slow, controlled movement — no swinging
02
Internal Rotation
1–3 sets of 10 each arm
Same setup as external rotation but facing the opposite direction. Pull band inward across your body, keeping elbow pinned at 90°.
Control the return — don't let the band snap back
03
Palm Down Lateral Raise
1–3 sets of 10 each arm
Stand on the band, raise arm out to the side with palm facing down. Stop at shoulder height. Targets the supraspinatus — a key rotator cuff muscle.
Don't shrug — keep shoulders down and back
04
Thumb Up 45° Angle Raise
1–3 sets of 10 each arm
Stand on the band, raise arm at a 45° angle between front and side with thumb pointing up. Also called the "scaption" — great for functional shoulder strength.
Thumb up position reduces impingement risk
05
Tricep Extension
1–3 sets of 10
Anchor band overhead. Extend arms downward, fully straightening at the elbow. Helps stabilize the posterior shoulder and strengthens the tricep.
Keep elbows close to your head
06
Start the Lawn Mower
1–3 sets of 10 each arm
Anchor band low. Pull diagonally across your body as if starting a lawn mower — rotating through your trunk. Targets scapular stabilizers and rotator cuff together.
Initiate with your shoulder blade, not your arm