Badminton strength · Shoulder · Beginner · ~4 min

Band external rotation

Strengthens the rotator cuff muscles that decelerate the racket arm after smashes and clears. A common part of shoulder-care programmes for overhead athletes.

Photo shows: band external rotation with the elbow at the side

▶ BEST Rotator Cuff Exercises? (Not What You Think!) — E3 Rehab (YouTube)

More videos: Banded Shoulder External Rotation | Band | Strength and Conditioning Exercises (Rehab My Patient) · Band Internal External Rotation (Blessing Health System)

Starting position

Stand side-on to the anchor, band in the hand furthest from it. Elbow bent 90° at your side (a rolled towel under the elbow helps).

How to do it

1. Keep the elbow pinned to the side.
2. Rotate the forearm outward, away from your body.
3. Return slowly over 2–3 seconds.

Technique cues

• Elbow glued to the towel
• Slow return
• Light band, high quality

Common mistakes

• Elbow drifting away from the body
• Band too heavy
• Twisting the trunk

Easier

Smaller range or no band (gravity-free arm rotation).

Harder

90/90 band external rotation.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Anchor only to a purpose-made door anchor placed on the hinge side of a closed, locked door that opens away from you (your pull pushes it shut), or to a fixed rack or post designed to bear load.
• Should feel like effort, never pain.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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