External Shoulder Rotation
External rotation of the shoulder strengthens the rotator cuff muscles which help to stabilise the shoulder joint.
Teaching points
- Lay on your side on a bench with the knees bent and a dumbbell in the upper hand.
- Bend the elbow to a right angle and keep the upper arm supported on your side and the dumbell hovering in front of you, just above the bench.
- Rotate the shoulder to pull the lower arm and dumbbell up so they are level with the top side of your body.
- Slowly return to the starting position.
Variations & progressions
- Perform laying on your back with the shoulder abducted to 90 and the elbow bent to 90 so the hand points to the ceiling.
- Rotate the shoulder joint so that the hand moves backwards and the palm faces up to the ceiling.
Muscles worked
- Infraspinatus.
- Teres minor.
Alternative exercises
- External rotation with a resistance band.
Related injuries
- Shoulder Impingement.
- Dislocated Shoulder.
