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Shoulders · Beginner

Arm Corkscrew Rotation

Straight-arm shoulder internal/external-rotation drill performed at shoulder height while the trunk and shoulder blades remain controlled.

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Arm Corkscrew Rotation demonstration

Exercise overview

Training details

ShouldersRotator Cuff

Equipment

Bodyweight

Sets × reps

2 × 12

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Stand upright with both arms extended to the sides at shoulder height, elbows straight but not locked.
  2. 02Rotate both upper arms outward so the palms turn upward without moving the trunk.
  3. 03Reverse the rotation so the palms turn downward, keeping the shoulders away from the ears.
  4. 04Move slowly through the largest comfortable shoulder rotation without arching the back or forcing the end range.
  5. 05Continue alternating outward and inward rotation for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead StretchComparable substituteCross-Body Shoulder StretchComparable substituteAlternating Shoulder Scratch Stretch

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