Choose the Right Resistance Band: Select a resistance band with light to moderate tension. It should provide resistance for the rotation without being overly tight.

Anchor the Band: Secure the band at waist height or hold it with your non-working hand. You can also loop it around a sturdy object at waist level.

Starting Position: Stand perpendicular to the band's anchor point, holding the band with the hand farthest from it. Keep your elbow bent at a 90-degree angle, close to your side, and your forearm parallel to the ground.

Perform External Rotation:

Rotate your arm outward, moving the hand away from the anchor point while keeping your elbow pinned to your side.

Continue the rotation until your forearm is perpendicular to your body, or as far as your range of motion comfortably allows.

Ensure the movement is controlled and comes from the shoulder, not the wrist or elbow.

Return to Starting Position: Slowly return to the initial position with your forearm parallel to the ground.

Maintain Posture: Keep your back straight and avoid leaning or compensating with other body parts. Your core should be engaged to provide stability.

Breathing Pattern: Inhale as you start the rotation and exhale as you complete the movement.

Repetitions and Sets: Perform 10-15 repetitions on one arm, then switch to the other arm. Complete 2-3 sets per arm.