Half-Kneeling Band External Rotation

0.0s / 5.9s

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Rotator Cuff
15%
Rhomboids
10%
Trans. Abdominis
20%
Gluteus Medius
15%
Post. Deltoid
10%

Rotator Cuff 15% · Rhomboids 10% · Trans. Abdominis 20% — deep, not shown on the figure

Sets

3

Reps

10 each side

Hold

1–2 sec at end range

Rest

45 sec

▶ Guided session · 3 × 10 each side

The half-kneeling base is the progression — same cuff arc as the standing version, but the trunk has to refuse the band's tip on a narrow base.