Shoulder - Lateral Rotation (External Rotation)
Expert Advice
Keep your elbow close to your side throughout the movement to isolate the rotator cuff muscles effectively.
How-to-do Steps
- Stand with your arms at your sides and elbows bent at 90 degrees.
- Keeping your elbows close to your body, rotate your forearms outward.
- Hold the position for 15-30 seconds.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Shoulder - Lateral Rotation (External Rotation) primarily targets the Shoulders, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Shoulder - Lateral Rotation (External Rotation) work?
Shoulder - Lateral Rotation (External Rotation) primarily targets the Shoulders. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Shoulder - Lateral Rotation (External Rotation)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Shoulder - Lateral Rotation (External Rotation) suitable for beginners?
Yes, Shoulder - Lateral Rotation (External Rotation) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
