Step by step instructions, muscle activation and variants for the Stick Standing Shoulder Mobilization in External Rotation.
A standing shoulder mobility drill using a stick or dowel to improve external rotation range of motion in the shoulder joint. By rotating the stick behind the back with straight arms, it gently stretches the chest, anterior deltoids, and shoulder capsule while reinforcing proper scapular mechanics.
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The Stick Standing Shoulder Mobilization in 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.