Upright Shoulder External Rotation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Shoulders

Secondary

Back

Setup

Stand tall holding light dumbbells. Raise your upper arms so they are parallel to the floor, with elbows bent at 90 degrees.

Instructions

1. Rotate your forearms upward until they are vertical.
2. Pause and squeeze the rear shoulders.
3. Lower your forearms back to the starting position with control.
4. Keep your elbows in line with your shoulders.
5. Maintain posture.

Common Mistakes

1. Shrugging the shoulders.
2. Arching the back.
3. Moving the elbows out of alignment.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Upright Row

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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