Prone External Rotation

Body region

• Shoulders

Muscles

Main

• Infraspinatus
• Teres Minor

Helps

• Deltoid
• Trapezius

Holds

• Rhomboids

Equipment

• Dumbbells
• Flat Bench

Technique

1. Lie face down on a flat bench with one arm hanging off the side, elbow bent about 90 degrees and holding a very light dumbbell.
2. Lift the upper arm out to the side to shoulder height with the elbow at 90 degrees and the forearm pointing to the floor.
3. Keeping the upper arm still, rotate the forearm up until it is level with the shoulder.
4. Pause, then lower slowly to the start.

Cues

• Use a very light dumbbell.
• Keep the elbow level with the shoulder.
• Squeeze the shoulder blade slightly back and down.

Common mistakes

• Letting the elbow drop as the arm rotates.
• Using a heavy dumbbell and swinging it up.
• Lifting the torso off the bench.
• Shrugging the shoulder up toward the ear.

Alternatives

• Side-Lying Dumbbell External Rotation
• Band External Rotation at 90 Degrees