Stand and hold two bands attached at approximately shoulder height and row back.
 
Keeping the elbows bent to approximately 90 degrees, rotate the arms to bring the forearms vertical while continuing to squeeze the shoulder blades back and down. Return under control to the starting position and repeat for the prescribed reps.
 
After the final external rotation rep, perform the prescribed press reps, resisting the forward pull and keeping the shoulder blades back and down.
 
Purpose
The band external rotation + press is a simple shoulder prep exercise to rotator cuff strength, scapular control, and overall shoulder stability and health.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 5-10 reps of each exercise are appropriate.
 
Variations
Slower tempos and pauses in the end of external rotation and/or the top of the press can be used.