VIDEO DEMO
External Shoulder Rotation
BASE MOVEMENT · HOW TO DO IT
External Shoulder Rotation
Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.
- 01Set up
Sit beside a bench with the upper arm supported at shoulder height and the elbow bent 90 degrees.
- 02Move
Keeping the elbow planted, rotate the forearm upward by turning only at the shoulder.
- 03Finish
Stop where you could hold the dumbbell still, then lower through the same path slowly.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
SHOULDERS & SCAPULAE / 19
External Shoulder Rotation
Sets: 3 · Reps: 8–15 per side
Train shoulder external rotation with the upper arm securely supported.
Control range: Control work builds strength through rotation, balance, or a position you hold steady.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Support fixes the humerus and lets the rotator cuff control rotation through a precise range without compensating through the torso.