90 Shoulder External Rotation Health and Rehab
Targets the rotator cuff, rear delts with a controlled rotation pattern; builds strength, control and mind-muscle connection.
BackBeginnerRehabRotation
At a glance
| Muscles worked | Primary: Rotator cuff, Rear delts. Secondary: Mid traps, Rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Rehab · Rotation |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~2 kcal |
How to do it
- Bring the upper arm out to the side with the elbow bent at 90 degrees.
- Keep the elbow in place and rotate the forearm up and back.
- Pause with the shoulder blade gently drawn back.
- Return slowly and repeat.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the rotator cuff, rear delts with a controlled rotation pattern; builds strength, control and mind-muscle connection.
Common mistakes
Using the neck or compensating with the lower back.
Make it harder
Add a light weight or slow the tempo.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
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Intermediate · 3 sets × 10-12 each sideSingle Arm Water Bottle Row
Beginner · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.