About this exercise
A seated bodyweight mobility exercise that cycles the shoulder joint through its full internal and external rotation range. The controlled movement strengthens the rotator cuff and improves shoulder joint health and flexibility.
Seated Internal and External Shoulder Rotation
Step by step instructions, muscle activation and variants for the Seated Internal and External Shoulder Rotation.
EasyRear shouldersFront shoulders
How to Perform
- Sit upright with your feet flat on the floor and your upper arms held against your sides
- Bend your elbows to 90 degrees with forearms pointing forward, parallel to the floor
- Internally rotate both shoulders by rotating your forearms downward toward your lap
- Pause briefly at the end range, then externally rotate by swinging your forearms upward and outward as far as comfortable
- Pause again at the end of external rotation, then return to the neutral starting position
- Keep your upper arms stationary and pressed lightly against your torso throughout
- Repeat for the desired number of repetitions with smooth, controlled transitions
Muscle Activation
Primary
Rear shouldersFront shoulders
Secondary
Side shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Seated Internal and External Shoulder Rotation
The Seated Internal and External Shoulder 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.
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