Stand holding two bands attached at shoulder height and row straight 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.
 
Purpose
The band external rotation is a simple shoulder prep exercise for 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 is appropriate.
 
Variations
Slower tempos and pauses in the end of external rotation can be used.