External Shoulder Rotations with Resistance Band for Tennis

Australian professional tennis player Jason Kubler made a brief appearance in the new Netflix documentary, “Break Point.” Shortly before the 19-minute mark of S1E1, Kubler is seen in the background behind Stefanos Tsitsipas performing external shoulder rotations with a resistance band. That exercise is another tennis training staple.

I have to confess that it took me a while to positively identify Kubler as the player in the clip. In my defense, his career-high singles ranking is #71 with a doubles ranking peak of #29. Additionally, he was in the background and slightly blurry in the clip. I ultimately had to comb through the 2022 Australian Open draws to build a short list of who it might be. My tentative identification of Kubler was only confirmed after cross-referencing his brief time on screen with still photos from Getty images where he was (fortunately) wearing the same kit.

Embed from Getty Images

External shoulder rotations with a resistance band are highly recommended for tennis players. The repetitive nature of hitting groundstrokes and serves exposes the shoulder to tremendous repetitive forces. Regular strength training of the rotator cuff can prevent overuse injuries. It is important to build the strength required to provide stability through all planes of movement.

There are a few good ways to perform external shoulder rotations. Kubler is seen performing the exercise using a resistance tube that is anchored to a wall. Alternatively, it can be held in the off hand or by a training partner.

To set up for this exercise, stand upright with the elbow bent at 90 degrees next to the body. Tucking a towel roll between the arm and body is a good way to make sure the arm stays in the proper place. Grip the resistance band on your opposite side. To perform the exercise, rotate the arm out to the side pulling against the resistance and return to the starting position slowly. That is one rep. I typically do 3 sets of 15 on each side.

I always travel with a set of resistance tubes and a door anchor. I use a permanent wall mount for anchoring the tubes in my home gym.

If you play tennis on a regular basis, incorporating external shoulder rotations using a resistance band is essential. This small investment of equipment and time can save you from a world of hurt.