Bodyweight Lying Shoulder External Rotation Exercise Guide
Exercise Profile
- Target
- Infraspinatus
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Infraspinatus
- Secondary Muscles
- Deltoid Posterior, Teres Minor
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Shoulder External Rotation while lying down
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Lying Shoulder External Rotation
- Lie flat on your back with your legs extended.
- Bend your elbows at 90 degrees, keeping your upper arms against your body.
- Rotate your forearms outward, lifting your hands toward the ceiling.
- Hold the position briefly before returning to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing the elbow to flare out.
- Using too much weight.
- Rushing through the movement.
Modifications
- Perform with a lighter range of motion.
- Use a support to stabilize the body if needed.
Tips
- Keep your elbow tucked to your side throughout the movement.
- Focus on the rotation coming from the shoulder joint, not the forearm.
- Perform the exercise slowly to maintain control.
Bodyweight Lying Shoulder External Rotation Alternatives
Tags
shoulders
rotation
back
stability
strength
bodyweight
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