External Rotation

Technique

How to perform External Rotation

1. Lie on your side on a flat bench, supporting your head with your lower arm and holding a dumbbell in the upper hand.
2. Keep the working upper arm against your side and bend that elbow to 90 degrees.
3. Start with the forearm pointing forward, approximately parallel to the floor.
4. Keep the elbow angle and upper-arm position fixed while rotating at the shoulder to lift the forearm toward vertical.
5. Do not roll your torso backward to finish the movement.
6. Lower the forearm under control, then complete the exercise on the other side.

Programming relevance

Muscles involved

Primary targets: Infraspinatus, Teres Minor.