Lying Bodyweight 90 90 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 upper arms out to the sides and the elbows bent to 90 degrees.
- Keep the elbows on the floor and rotate the forearms up and back.
- Pause with the shoulder blades gently set.
- 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
Weight Plate Behind the Head on Hyperextension
Advanced · 3 sets × 10-12 repsCross Body Pulley D Handle Rotation Rows
Intermediate · 3 sets × 12-15 each sideWater Bottle Straight Arm Row Over Incline Bench
Beginner · 4 sets × 12-15 repsProne Arms Down Superman Pulse for Posture
Beginner · 3 sets × 12-20 repsdumbbell walking lunge w tristing row
Beginner · 3 sets × 10-12 repsLeaning Back Incline Water Bottle Over Under Press
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.