- Teres Minor
- Infraspinatus
- Posterior Deltoid
Exercises working similar muscle groups
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Lying External Shoulder Rotations
Lying External Rotations isolated the two external rotator cuff muscles (infraspinatus and teres minor). Balancing the strength and flexibility between the internal and external rotators of the shoulder is important for shoulder function. Generally rounded shoulders are a result of tight pectorial, latissimus dorsi and the subscapularis muscles. These muscles are all internal shoulder rotators. Stretches such as the wall stretch can be used with full range of motion flys, press and lying internal shoulder rotations to lengthen the internal rotator. The external rotators can then be strengthened using exercise such as lying external shoulder rotations.
Lying External Shoulder Rotations are similar to Standing External Shoulder Rotations. The lying version though is a safer movement on the shoudler joint with the arm kept close to the sides. The external rotators are strengthened over different muscle lengths therefore incorporating both movements will have its benefits
Exercise Technique Tips - External Shoulder Rotations
Elbow should remain in contact with the top of hip bone at all times
Use light weights to begin with
Use slow controlled movements rather then momentum
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Weight Recommendations for a 15 repetition load of external shoulder rotations in kg's
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