Step by step instructions, muscle activation and variants for the Standing Scapular External Rotation.
The standing scapular external rotation is a mobility drill that trains the rotator cuff and rear deltoid by rotating the arms outward while keeping the elbows fixed at the sides. It helps correct internal shoulder rotation and improve overhead mechanics.
Common mistakes content is coming soon.
The Standing Scapular External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.