Stand holding two bands attached at shoulder height and row straight back.
 
Keeping the elbows bent to approximately 90 degrees, rotate the arms to bring the forearms vertical while continuing to squeeze the shoulder blades back and down.
 
Once the forearms are vertical, perform a press, resisting the forward pull and keeping the shoulder blades back and down.
 
Return under control to the top of the external rotation position, then to the start.
 
Purpose
The band external rotation + press is a simple shoulder prep exercise to rotator cuff strength, scapular control, and overall shoulder stability and health.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 5-10 reps of each exercise are appropriate.
 
Variations
Slower tempos and pauses in the end of external rotation and/or the top of the press can be used.