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VIDEO DEMO

Slow-eccentric external shoulder rotation

Progression of External Shoulder Rotation

YouTube · Mitchel MayExternal Shoulder RotationWatch the demonstration

PROGRESSION · HOW TO DO IT

Slow-eccentric external shoulder rotation

These steps are written specifically for the Slow-eccentric external shoulder rotation. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Slow-eccentric external shoulder rotation. Sit beside a bench with the upper arm supported at shoulder height and the elbow bent 90 degrees.

  2. 02
    Move the pattern

    Keeping the elbow planted, rotate the forearm upward by turning only at the shoulder.

  3. 03
    Match the demand

    Make the lowering phase deliberately slow and keep the return smooth.

  4. 04
    Finish with control

    Stop where you could hold the dumbbell still, then lower through the same path slowly. Use a load you can stop anywhere.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

SHOULDERS & SCAPULAE / 19

Control rangeRotation

Slow-eccentric external shoulder rotation

Sets: 3 · Reps: 8–15 per side

Slow-eccentric external shoulder rotation is a progression of External Shoulder Rotation. Use the written card above for its exact setup and execution.

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.