Stick Assisted Lying Shoulder External Rotation

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor.
2. Position the target arm out to the side at shoulder height (90 degrees) with the elbow bent at a 90-degree angle.
3. Hold a stick in the target hand so it runs along the outside of your forearm and past your elbow.
4. Grasp the other end of the stick with your non-target hand across your body.

How to do it

1. Inhale and relax the target shoulder, ensuring the back of the upper arm remains in contact with the floor.
2. Exhale as you use the non-target hand to push the stick, gently rotating the target forearm backward toward the floor.
3. Hold the end-range stretch for 2-3 seconds while maintaining a 90-degree angle at the elbow.
4. Inhale as you slowly guide the stick back to the starting vertical position with control.

Form checklist

• Keep the elbow of the target arm pinned to the floor at all times.
• Do not allow the shoulder blade to lift or the front of the shoulder to 'shrug' forward.
• Ensure the movement comes only from the shoulder joint, not by arching the lower back.
• Move within a pain-free range of motion; the stretch should feel productive, not sharp.

Pro tips

• At the bottom of the movement, try to lightly 'resist' the stick with your target hand to engage the rotator cuff muscles isometrically.
• Keep your wrist neutral and firm to ensure the torque is applied directly to the shoulder joint.

Make it harder

• Transition to 'active' rotation by removing the stick and using a very light dumbbell to provide resistance through the same range.
• Increase the time under tension by performing a 5-second slow eccentric (lowering) phase.

Frequently asked

What muscles does the stick assisted lying shoulder external rotation work?

The stick assisted lying shoulder external rotation primarily targets the rotator cuff, and also works the biceps and deltoids as secondary muscles.

What equipment do you need for the stick assisted lying shoulder external rotation?

The stick assisted lying shoulder external rotation uses dumbbell.

Is the stick assisted lying shoulder external rotation good for beginners?

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

Related exercises

• Cable Low Shoulder 90 Degrees External RotationIntermediate · rotator cuff
• Cable Shoulder Internal RotationBeginner · rotator cuff
• Dumbbell Side Lying External Rotation On A BenchBeginner · rotator cuff
• Dumbbell Side Lying Internal Rotation On A BenchBeginner · pectorals and rotator cuff