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Prone Shoulder External Rotation
- 1 - Lie face down on a flat bench or on the floor with one arm positioned out to the side at shoulder height.
- 2 - Bend the working elbow to 90 degrees so your upper arm stays in line with your shoulder and your forearm points toward the floor.
- 3 - Keep your chest down, neck neutral, and shoulder blade gently set back without shrugging.
- 4 - Rotate your shoulder to lift your forearm upward until it is roughly level with your torso or as far as your mobility allows.
- 5 - Pause briefly at the top while keeping the elbow fixed in place and avoiding trunk rotation.
- 6 - Lower the forearm back toward the starting position in a slow, controlled motion.
- 7 - Repeat for the desired number of repetitions, then switch sides.
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