Internal External Rotation Arm Warmup Stretch
Prepares the rotator cuff and shoulder joint through controlled internal and external rotation.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: rotator cuff & shoulders. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand with elbows bent at 90 degrees by the sides.
- Rotate the forearms inward (internal) and outward (external).
- Keep the elbows glued to the sides.
- Move smoothly and controlled.
- Continue for the desired duration.
Coaching tips
Benefits
Prepares the rotator cuff and shoulder joint through controlled internal and external rotation.
Common mistakes
Avoid forcing the rotation or shrugging.
Make it harder
Increase the rotation range gradually.
Make it easier
Keep the elbows closer to the body.
Breathing
Breathe steadily with each rotation.
Build a workout with this exercise
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Beginner · 3 sets × 12-15 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.