Skip to main content
our facebook page youtubeinstagram
site map
  • Teres Minor
  • Infraspinatus
  • Posterior Deltoid

Exercises working similar muscle groups

Level 1
Level 2
Level 3
Level 4
Level 5
Level 6


Train with Opportunity Fitness

If your after professional yet affordable training Opportunity Fitness has classes for you. Try our Personal Training Coogee or Personal Training in Sydney's Eastern Suburbs

Level 2 - Online Fitness Training

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

external shoulder rotations technique

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

Weight Recommendations for a 15 repetition load of external shoulder rotations in kg's
Share the love
Add to favorites

Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

Create a Website Australia | DIY Website Builder