Seated Shoulder External Rotation
Seated Shoulder External Rotation
A supported external rotation drill to strengthen the rotator cuff with clean form and an easy-to-scale load.
Muscles Targeted
Infraspinatus, teres minor, posterior deltoid support, and scapular stabilizers.
Key Benefits
- Builds rotator cuff strength with minimal compensation
- Supported elbow position keeps form clean
- Great for overhead athletes and shoulder health
- Easy to scale with load and range
Keep shoulder from rolling forward as you rotate.
Equipment Needed
Dumbbell or band + a bench/seat for elbow support.
How to Perform Seated Shoulder External Rotation
- Sit tall with elbow supported and bent 90°.
- Start with forearm across the body (as shown in the video).
- Rotate outward with control (no torso twist).
- Pause briefly at end range.
- Return slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps
- Slow tempo, clean range
- Rest 60–90 seconds
Why This Variation Works
Support reduces “cheating” so the external rotators do the work, which is often the goal in cuff-focused programming.
When to Use It
Warm-ups, cuff strengthening blocks, shoulder-prep circuits, or after pressing days.
Frequently Asked Questions
Should I feel this in the front of my shoulder?
Usually no — focus on keeping the shoulder blade stable and avoid letting the shoulder roll forward.
How heavy should I go?
Light to moderate. Control and tempo matter more than heavy load for this drill.
Band or dumbbell?
Either works. Dumbbells are great for control; bands provide consistent tension through range.