Standing Isometric Shoulder External Rotation with Band

Instructions

1. Anchor a resistance band at elbow height and stand sideways to the anchor; hold the band with the far hand, elbow bent 90 degrees at your side.
2. Rotate your forearm outward against the band's resistance, reaching external rotation.
3. Hold the position isometrically for the prescribed time, keeping your upper arm pinned to your side.
4. Maintain a neutral spine and relaxed shoulders throughout the hold.
5. Release and switch to the other arm.