Strength & conditioningBeginner
Rotator Cuff External-Rotation Strength Builder: A Light-Band Arm-Care Routine
A short, light-band routine that strengthens the deceleration muscles of the rotator cuff — the small muscles that slow your arm down after every throw. Do it 3-4 days a week to keep a healthy, durable shoulder.
⏱ ~12 min📋 2 rounds of the 4-move circuit (12-15 reps per move)
What you'll need
- Light resistance band (J-band style or light loop band)
- Fence, pole, or door anchor
- Rolled towel
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