Lying Arms Out Supination Shoulder Health and Rehab V2
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: Rhomboids, Mid traps, Forearms |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Rehab · Rotation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~2 kcal |
How to do it
- Lie on your back with the arms out to the sides.
- Rotate the palms up slowly and hold briefly.
- Rotate back down with control.
- Keep the neck and ribs relaxed.
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
side lying bodyweight single arm lateral raise
Intermediate · 3 sets × 10-12 repsLeaning Back Incline Water Bottle Over Under Press
Beginner · 3 sets × 10-12 repsCable High Row
Intermediate · 3 sets × 12-15 repsStanding Cross Body Torso and Back Warmup Stretch
Beginner · 30 secondsSeated Band Lat Pulldown
Intermediate · 5 sets × 20 repsCross Body Pulley D Handle Rotation Rows
Intermediate · 3 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.