External Rotation
Strengthens the rotator cuff and protects the shoulder
ShouldersBeginnerRehabRotation
At a glance
| Muscles worked | Primary: Rotator cuff (infraspinatus, teres minor) |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Rehab · Rotation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~10 kcal |
How to do it
- Step 1: Hold a band with your elbow bent 90 degrees and tucked at your side
- Step 2: Keep your upper arm still
- Step 3: Rotate your forearm outward away from your belly
- Step 4: Return slowly
Equipment
- Resistance band or light dumbbell
Coaching tips
Benefits
Strengthens the rotator cuff and protects the shoulder
Common mistakes
Using too much weight or lifting the elbow away from the body
Make it harder
Increase band tension slowly
Make it easier
Use no resistance
Breathing
Exhale as you rotate out
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral 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.