Rotator Cuff (Elastic Band)

How to do the Rotator Cuff (Elastic Band)

This exercise can be done by using a door and a elastic band. Start by wrapping one end around a door knob or something stationary. Then with your opposite arm holding the band and your elbow tight into your body (and at a 90 deg angle) externally rotate your arm so that your palm is now facing the front. Return slowly to the starting position.

Spotter Information:
Can be used to ensure proper form.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Rotator Cuff
  • Isolation
  • Shoulder
  • Shoulders
  • Rehab
  • Elastic Band

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
lbs lbs

What is a good starting weight?

Based on an average weight lifted of lbs for all MyFit users we suggest you start at 50% of that weight:

Try Aim for 12-15 reps.


Workouts Plans with Rotator Cuff (Elastic Band)

Purpose Type Level
Muscular Definition Intermediate
Strength Advanced
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.