Step by step instructions, muscle activation and variants for the Shoulder External Rotation.
Shoulder lateral rotation, also known as external rotation, is a mobility drill that rotates the upper arm outward away from the body's midline. It targets the posterior rotator cuff muscles — primarily the infraspinatus and teres minor — and is essential for shoulder health and joint stability.
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The Shoulder 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.