Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Standing External Rotation ("No Money Drill") Overview

The standing external rotation (“no money”) drill is an exercise used to target the muscles of the upper back and rear deltoids.

The standing external rotation is typically used as a prehab/warm up exercise.

Standing External Rotation ("No Money Drill") Instructions

  1. Assume a standing position with the elbows bent to 90 degrees and holding a band with a supinated (palms up) grip.
  2. Inhale and allow the hands to travel laterally by externally rotating at the shoulder while keeping the elbows tight to your torso.
  3. Slowly lower the band back to the starting position under control.
  4. Repeat for the desired number of repetitions.

Standing External Rotation ("No Money Drill") Tips

  1. Imagine you have a screw through your elbow to prevent any excessive deviation away from your torso.
  2. Large ranges of motion aren’t the key here, focus on activation of the musculature within posterior aspect of the shoulder.
  3. Don’t allow your back to arch or head to jut forward as the forearms rotate out.
  4. If you still struggle with maintaining a neutral spinal position, consider using the supine version of this exercise.