Dynamic Shoulder External Rotation

Rotator cuff, ShouldersBodyweight

Gently warms up and strengthens the rotator cuff and rear delts. Enhances shoulder stability for safe pressing movements.

How to do it

1Stand tall, bend your elbows at 90 degrees, and pin them to your sides.

2Point your forearms forward with palms facing each other.

3Keeping your elbows tucked against your torso, rotate your forearms smoothly outward.

4Hold the end range for a moment, feeling light tension in your shoulders.

5Slowly return your forearms to the starting position in front of you.

Common mistakes

Flaring your elbows away from your body, shifting load away from the rotator cuff.

Arching your lower back as you rotate your arms out.

Moving too fast or jerking, which prevents deep muscle activation.

Breathing

Inhale in the starting position and exhale as you rotate your forearms outward.

Make it harder or easier

To make it easier, decrease your range of rotation.

To make it harder, use a light mini-band held in your hands.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.