Area Targeted: Rotator Cuff

External Up Rotation With Tube Resistance Bands is an amazing way to target the Rotator Cuff Muscles with a unique angle. The Rotator Cuff Muscles are greatly responsible for Shoulder health, so you want to keep them strong and healthy. Training the Rotators with bands is optimal since they do not produce momentum, a common cause of injury.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at waist height.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door, facing the door. Position your arms so that they are bent at a 90 degree angle, with your forearms and upper arms parallel with the floor. Keep your head straight, chest up and stomach tight.


Rotate your arms up against the resistance until your forearm is perpendicular to the floor. Return to the starting position (controlling the resistance). Repeat.



1. As you are rotating your arms keep you elbows even with your shoulders.