Strengthening your shoulder’s external rotators is key for healthy, pain-free movement—especially if you’re recovering from injury or looking to prevent one. Lateral Band Walk-Outs with external rotation are a targeted, effective exercise to build shoulder stability and control.
How to Do Lateral Band Walk-Outs – External Rotation
What You’ll Need:
- A resistance band
- A towel
- A wall or sturdy anchor point
Step-by-Step Instructions:
- Anchor the Band: Secure a resistance band to a wall or stable surface at elbow height.
- Starting Position: Stand tall with the band anchored to your side.
- Grip the Band: Use your affected arm to hold the band. Bend your elbow to 90 degrees.
- Tuck the Towel: Place a small towel between your elbow and your torso—this helps keep your arm in proper alignment.
- Set Your Posture: Keep your wrist neutral and shoulder blades pulled back.
- Step Out: Take small, controlled steps away from the anchor point. Maintain steady tension in the band.
- Control Your Form: Keep your elbow tucked (don’t let it flare) and your wrist strong (don’t let it bend or collapse).
- Step In: Once you’ve reached a comfortable resistance point, slowly step back in.
- Repeat: Continue walking in and out with control for 45 seconds.
Quick Tips:
- Focus on slow, deliberate movement to engage the right muscles.
- This exercise is great for shoulder rehab, prehab, or as part of a dynamic warm-up.
- Start with a light resistance band and increase as strength improves.
Lateral Band Walk-Outs – External Rotation are simple, safe, and super effective. Add them to your shoulder routine and feel the difference in your posture and stability.