Banded Wall Crawl with External Rotation
Muscle Groups: Traps, Shoulders
Banded Wall Crawl with External Rotation focuses on Traps, Shoulders.
How to Perform
Follow these step-by-step instructions to perform Banded Wall Crawl with External Rotation with proper form and technique.
- 1
Stand facing a wall, about an arm's length away, and place a resistance band around your wrists or forearms.
- 2
Raise your arms to shoulder height, bending your elbows to 90 degrees, with your forearms parallel to the floor and palms facing the wall.
- 3
Press your forearms and hands against the wall, ensuring the band is taut and you are actively rotating your shoulders externally.
- 4
Maintaining constant tension on the band and external rotation, slowly "crawl" your hands up the wall by moving one hand then the other.
- 5
Continue crawling upwards as high as comfortable, keeping your forearms and hands pressed firmly against the wall.
- 6
Slowly reverse the movement, crawling your hands back down the wall while maintaining external rotation and band tension.
- 7
Return to the starting position with your arms at shoulder height and elbows bent.
Related Exercises
If you enjoyed Banded Wall Crawl with External Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Wall Crawl with External Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
