Kysero
Try for free

Rotator Cuff · Intermediate

Suspender Shoulder External Rotation

Light body-angle suspension drill rotating the forearms outward while the elbows remain fixed beside the ribs.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

Rotator CuffShoulders

Equipment

Suspension Trainer

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Face the anchor, hold both handles, and lean back only enough to create light tension.
  2. 02Bend the elbows to 90 degrees and pin them gently beside the ribs.
  3. 03Keep the wrists neutral and rotate the forearms outward without moving the elbows or torso.
  4. 04Pause in a comfortable end range without shrugging or forcing the shoulders.
  5. 05Return slowly and adjust the foot position if strict rotation cannot be maintained.

Keep exploring

Variations

Browse the full library

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

Related variationBand Standing External Shoulder RotationRelated variationBand Standing Internal Shoulder Rotation

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteBodyweight Side-Lying Shoulder External RotationComparable substituteBand No-Money DrillComparable substituteCable Standing External Shoulder RotationComparable substituteBand External Rotation at SideComparable substituteCable External Rotation

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder