Shoulder - Lateral Rotation External Rotation

Muscles worked

Setup

1. Lie on your side on a flat surface with your knees slightly bent for stability.
2. Rest your head on your bottom arm or a small pillow to maintain a neutral neck position.
3. Bend your top arm to a 90-degree angle at the elbow, tucking the elbow firmly against your ribcage.
4. Rest your top forearm across your midsection so your palm is facing your stomach.

How to do it

1. Exhale as you rotate your forearm upward toward the ceiling, keeping your elbow pinned to your side like a hinge.
2. Rotate as far as comfortably possible without letting your elbow lift or your torso roll backward.
3. Inhale as you slowly lower the forearm back to the starting position across your stomach.
4. Maintain a controlled tempo of 2 seconds up and 2 seconds down, completing all reps on one side before switching.

Form checklist

• Keep the elbow glued to your side throughout the entire movement.
• Ensure the movement only occurs at the shoulder joint, not the wrist or spine.
• Avoid arching your back or rolling your hips to gain extra range of motion.
• Keep your shoulder blade retracted (pulled back) and depressed (down) throughout the set.

Pro tips

• Place a small rolled-up towel between your elbow and your ribs; if the towel falls, your elbow has drifted too far from your body.
• Focus on the 'pinch' in the back of the shoulder blade area to ensure the rotator cuff is doing the work.

Make it harder

• Increase the time under tension by slowing the lowering (eccentric) phase to 4-5 seconds.
• Add a 3-second isometric hold at the top of the movement where the tension is highest.

Frequently asked

What muscles does the shoulder - lateral rotation external rotation work?

The shoulder - lateral rotation external rotation primarily targets the deltoids and rotator cuff, and also works the lats and trapezius as secondary muscles.

What equipment do you need for the shoulder - lateral rotation external rotation?

The shoulder - lateral rotation external rotation requires no equipment — just your body weight.

Is the shoulder - lateral rotation external rotation good for beginners?

Yes. The shoulder - lateral rotation external rotation is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Warm Up Shoulder StretchBeginner · deltoids and rotator cuff
• Cable Kneeling Shoulder Internal RotationIntermediate · deltoids and rotator cuff
• Dumbbell Lying External Shoulder RotationIntermediate · deltoids and rotator cuff
• PVC Front Rack StretchBeginner · deltoids, lats, rotator cuff, and triceps