The infraspinatus is a small, triangular muscle that runs diagonally down the back of your shoulder. It attaches to your scapula, or shoulder blade, on one end and your humerus, the upper arm bone, on the other end. The infraspinatus is part of your rotator cuff, which is a group of four small muscles in your shoulder that help stabilize the shoulder joint.
Identification
The infraspinatus is involved in external rotation of the shoulder, or pulling the upper arm away from your body, transverse abduction, or moving your upper arm away from your chest and transverse extension, or pulling your upper arm away from your chest with your elbows out to your sides.
Use light weights to work your infraspinatus muscle and do about 15 slow repetitions. You could strain or pull this small muscle if you use too much weight on these exercises.
Rear Fly
Lie on a weight bench on your stomach. Hold a light dumbbell in each hand and hang your arms down so they are perpendicular to the floor and your palms are facing each other. Maintain a slight bend in your elbows and lock your arms in this position. Pull your arms up until they are about parallel to the ground. You should look like a "T" if viewed from above. Pause for a count and slowly lower the weight.
High Rows
Wrap a resistance band around a pole and hold one end in each hand. Set the band so it is about chest high. Hold your arms directly in front of your chest, parallel to the ground with your palms facing down. Step back from the pole until you get enough tension in the resistance band. This is the starting position. Pull your arms back and bend your elbows, keeping your arms at shoulder-height. Your upper arms should end up in line with your body and your elbows should be bent at 90 degrees. Pause before returning to the starting position. You can also perform this exercise seated.
Shoulder External Rotation
Lie on your right side and prop your head up with your right hand. Hold a light dumbbell in your left hand. Rest your upper arm along your side and do not move it from this position. With your elbow at a 90 degree angle, allow your left forearm to rest against your stomach. This is the starting position. Lift the dumbbell by rotating your shoulder until your forearm is parallel to, or slightly higher than parallel to, the floor. Pause for a count and slowly lower the dumbbell.
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