External Rotation - Free Weight

Other types of External Rotation: Machine Resistance Tube

  • Lay on your left side with your left arm bent under you. Hold a light dumbbell with your right hand. Hold your upper arm next to your ribcage, elbow near your waist.

  • Face your right palm to the floor, then rotate your arm so that your knuckles move towards the ceiling. Lower your hand to starting position keeping your elbow stationary.

  • Shoulders 

  • Teres minor, Infraspinatus, Posterior deltoid

  • TIP: Keep your back still, and shoulder blade tips pulled together. Rotate only from the shoulder, keeping the rest of your torso still.

Variations for External Rotation

  • Upright External Rotation

    This uses gravity and light dumbbells for downward resistance instead of lateral resistance as with a tube or machine.


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