Bodyweight Standing Scapular External Rotation Exercise Guide
Exercise Profile
- Target
- Upper Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Upper Back
- Secondary Muscles
- Rotator Cuff, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Scapular External Rotation
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Standing Scapular External Rotation
- Stand upright with your arms at your sides.
- Bend your elbows to 90 degrees and raise your arms to shoulder height.
- Rotate your arms outward at the shoulder while keeping your elbows close to your body.
- Hold for a moment before returning to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not keeping elbows stationary.
- Using too much weight.
- Rounding the shoulders.
Modifications
- Perform the exercise seated for added stability.
- Use a resistance band for added support.
Tips
- Keep your elbows slightly bent throughout the movement.
- Engage your core to maintain stability.
- Control the movement to avoid jerking.
Bodyweight Standing Scapular External Rotation Alternatives
Tags
back
strength
shoulders
mobility
core
stability
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