Resistance-Band Standing External Rotation

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Place a resistance band around your wrists or hold one end of the band in each hand. The band should be anchored or secured at waist height behind you for resistance.

2. Grip the Band:
- Hold the band with both hands in front of you. Your elbows should be bent at a 90-degree angle with your forearms parallel to the ground.

3. Body Position:
- Keep your core engaged and maintain a slight bend in your knees for stability.
- Ensure your shoulders are relaxed and not hunched.

4. Movement:
- Slowly pull the band outward by rotating your forearms away from your body. Keep your elbows close to your sides throughout the movement.
- Continue to move until you feel a light tension in the band and your shoulder muscles are engaged.

5. Return to Start:
- Gradually bring your forearms back to the starting position, maintaining control and tension in the band.

6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:
- Focus on controlled movements rather than speed.
- Ensure that your wrists remain straight and do not bend during the exercise.
- If you feel any discomfort in your shoulders, reduce the resistance or stop the exercise.