Infraspinatus: exercises and how to train
The infraspinatus covers most of the back of the shoulder blade below its spine and is one of the four rotator cuff muscles. It rotates the upper arm outward and keeps the head of the humerus centered in the socket while the big muscles press and pull. It is small, but it helps the shoulder handle heavy presses and rows.
How to train it
The core movement is external rotation: External shoulder rotation with a light band, plus Face pull and Bent-over reverse fly. Keep the elbow tucked to your side, move slowly and never chase weight here. Big rows hit it only lightly, so 4–8 easy sets a week, for example as part of your warm-up, is a sensible target.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other back muscles
See how much work each of your muscles gets
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