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Rotator Cuff · Beginner

Bodyweight Standing Scapular External Rotation

Unloaded standing 90/90 shoulder external-rotation drill for rotator-cuff control and movement preparation.

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Bodyweight Standing Scapular External Rotation demonstration

Exercise overview

Training details

Rotator CuffUpper Back

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall and raise the upper arms to shoulder height with the elbows bent to 90 degrees.
  2. 02Stack the ribs over the pelvis and keep the shoulders away from the ears.
  3. 03Rotate the forearms backward only as far as the shoulder remains centered and pain free.
  4. 04Pause briefly without arching the lower back or forcing the hands behind the body.
  5. 05Return slowly to the start and repeat with the same controlled range.

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Variations

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

Related variationBodyweight Side-Lying Shoulder External RotationRelated variationSide-Lying External Rotation

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Alternatives

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

Comparable substituteBand External Rotation at SideComparable substituteCable External RotationComparable substituteCable Internal RotationComparable substituteBand Standing External Shoulder RotationComparable substituteBand Standing Internal Shoulder RotationComparable substituteBand No-Money Drill

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