External Rotation
External Rotation is a resistance exercise – shoulder external rotation exercise involving Infraspinatus, Teres minor. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Infraspinatus, Teres minor
- Secondary muscles
- Posterior deltoid, Scapular stabilizers
- Exercise type
- Resistance exercise – shoulder external rotation
Exercise technique
- Lie down
Lie on your side and support your head with your lower arm.
- Upper arm
Keep the working upper arm against your torso.
- Elbow
Bend your elbow to a right angle.
- Start
Bring your forearm in front of your abdomen.
- Rotate
Rotate your forearm upward around the upper-arm axis.
- Limit
Stop at the angle you can reach without moving your elbow away.
- Lower
Slowly return the dumbbell along the same arc.
Key technique points
- Do not change your elbow angle as you rotate.
- Do not lift your upper arm away from your ribs.
- Do not pull the dumbbell like a curl.
- Align your wrist with your forearm.
- Do not roll your torso backward.
- Finish the rotation without forcing your shoulder.
Common mistakes
Changing the elbow angle
Elbow movement is added instead of rotation.
Lifting the upper arm
The movement becomes a lateral raise.
Rolling the torso
The dumbbell rises through torso rotation instead of the shoulder.
Curling the wrist
The load lever changes.
Heavy dumbbell
Control becomes difficult for the small external rotators.
Fast descent
Braking of the inward return is lost.
Frequently asked questions
External Rotation: why is “Changing the elbow angle” a mistake?
Elbow movement is added instead of rotation.
External Rotation: why is “Lifting the upper arm” a mistake?
The movement becomes a lateral raise.
External Rotation: why is “Rolling the torso” a mistake?
The dumbbell rises through torso rotation instead of the shoulder.
External Rotation: why is “Curling the wrist” a mistake?
The load lever changes.
External Rotation: why is “Heavy dumbbell” a mistake?
Control becomes difficult for the small external rotators.
External Rotation: why is “Fast descent” a mistake?
Braking of the inward return is lost.
What should I focus on when doing External Rotation?
Do not change your elbow angle as you rotate. Do not lift your upper arm away from your ribs. Do not pull the dumbbell like a curl. Align your wrist with your forearm. Do not roll your torso backward. Finish the rotation without forcing your shoulder.
Related exercises
- Cuban Press
- Dumbbell Lying Pronation
- Dumbbell Lying Supination
- Reverse Flyes With External Rotation
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.