External Rotation with Retraction Shoulder Exercise

This exercise strengthens the rhomboids and middle trapezius. A resistance band is required for this exercise. 


  • To strengthen rhomboids and middle trapezius 


  • With the arms by the sides and the elbows bent, the althlete holds a resistance or elastic band between their hands with the palms facing up. 
  • Move the hands apart to rotate the shoulders, whilst squeezing the shoulder blades together and down the back. Hold the end position for 2 seconds. 
  • Complete 3 sets consisting of 8-12 reps 

Muscles worked:

Progressions of this exercise include: