Main musclesMinor muscles
Tube band
External rotation
Where the band goes: Door anchor at elbow height, your side to the door
You also need: Door anchor
BandTube band
Resistance tube with handles
Resistance tube with handles
Main musclesRotator cuff
Minor musclesRear shoulders
LevelBeginner
Try3 sets of 15 each side
How to do it
- Clip the tube at elbow height and stand with your side to the door.
- Hold the handle in the hand farther from the door, elbow bent to a right angle and held against your side.
- Swing your hand outward, away from your belly, like opening a door.
- Return slowly. Switch arms after the set.
TipA rolled towel under your elbow helps keep it in place.
AvoidLetting the elbow leave your side.
