About this exercise
A bodyweight shoulder exercise performed seated on a chair that strengthens the rotator cuff and posterior shoulder through controlled external rotation. Excellent for shoulder health, posture correction, and injury prevention.
Seated External Rotation on a Chair
Step by step instructions, muscle activation and variants for the Seated External Rotation on a Chair.
EasyRear shoulders
How to Perform
- Sit upright on a chair with feet flat on the floor and your back straight
- Bring both upper arms against your sides with elbows bent to 90 degrees and forearms pointing forward
- Keeping your elbows close to your sides, rotate your forearms outward as far as comfortable
- Pause at the end range and feel the contraction in the rear shoulder
- Slowly return your forearms to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Rear shoulders
Secondary
Side shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Seated External Rotation on a Chair
The Seated External Rotation on a Chair 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.
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