Seated External Rotation on a Chair Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Shoulders
- Secondary Muscles
- Infraspinatus, Teres Major, Rhomboids, Latissimus Dorsi, Upper Back
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Seated Shoulder External Rotation
Visualised Target Muscle Groups
Front
Back
How to: Seated External Rotation on a Chair
- Sit on a chair with your feet flat on the ground, hip-width apart.
- Hold your arms at your sides, bent at a 90-degree angle.
- With your elbows pressed into your sides, slowly rotate your forearms outward while keeping your elbows stationary.
- Pause briefly at the end of the motion, then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back during rotation.
- Using too much weight.
- Rushing through the motion.
Modifications
- Perform without weights for a gentler rotation.
- Use a resistance band for added support and control.
Tips
- Keep your back straight while performing the rotation.
- Avoid excessive motion to prevent shoulder strain.
- Engage your core for better stability.
Seated External Rotation on a Chair Alternatives
Tags
shoulders
external rotation
shoulder stability
strength training
body weight
rehabilitation
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
