Sidestepping Shoulder External Rotation (Band) Exercise


The Sidestepping Shoulder External Rotation (Band) Exercise is a great way to develop and maintain mobility and stability in your rotator cuff, forearms and wrists, for a more efficient golf swing and to help to prevent injury.

The Sidestepping Shoulder External Rotation (Band) Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


This exercise requires a resistance band or tubing.  Alternatively, you could use a cable machine.

Figure 1.  Sidestepping Shoulder External Rotational (Band) Exercise Video.


  • Start by standing tall in perfect posture, your knees slightly bent, feet shoulder-width apart, and holding a resistance band with your left hand that is anchored at about waist-height to your right.  Bend your left arm 90 degrees at the elbow, with your upper arm at your side.
  • Without moving your elbow relative to your body, step to the left as you pull your hand further left.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat (with the band anchored to your left).

Try to keep your elbow completely still, relative to your body, and don’t let it straighten as you pull on the band.

Keep your forearm, wrist and hand in a straight line throughout the movement.

Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working the back of your shoulder and your wrist.


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» Train like a Champion home page.

» Swing like a Champion Home Page.

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