The external rotation muscles make activities like washing your hair and throwing a ball possible. Train them through their full and versatile range of motion also allows them to provide stability to the shoulder joint and help your posture by retracting, or opening up, the shoulders. A variety of exercises strengthen these important muscles.
Flashers use a resistance band to challenge the external rotation muscles in both arms simultaneously.
Side-Lying Dumbbell Rotation
This exercise uses a weight and the force of gravity to strengthen the lateral rotation muscles.
External Rotation Step Outs
Step outs help improve shoulder stability by challenging the external rotator muscles to maintain a steady position against resistance.
By moving your shoulder into an end-range position, this exercise gives your external rotators a great workout.
Prone tosses challenge the lateral rotator muscles to provide stability by incorporating a moving weight.
Parameters and Precautions
For a well-rounded, external rotator strengthening workout, perform two to three sets of each exercise two to three times weekly. Avoid shrugging the shoulders while completing these exercises as this can lead to pain or injury.