External shoulder rotation: how to do it
Main muscles: Infraspinatus. Helpers: Rear delts (posterior deltoid). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Band
Reps
10–15
Rest
75 s
Muscle group
Back
How to do it
- Elbow against your side and bent to 90°; you can hold a towel between the elbow and the ribs.
- Rotate the forearm outwards while the upper arm stays where it is.
- Light weight, slow tempo — this is work for the health of the joint.
Common mistakes
Letting the elbow drift away from the body, turning with the whole torso.
Muscles worked
primary·secondary
- Primary
- Infraspinatus
- Secondary
- Rear delts (posterior deltoid)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500