Single Arm Shoulder External Rotation
Easy
Also known as: Single-Arm External Shoulder Rotation
Expert Advice
A bigger hand sweep is not always better. Stop before your shoulder blade pulls back to create extra range.
How-to-do Steps
- Stand upright with your feet comfortably apart and your nonworking arm relaxed at your side.
- Bend your working elbow to 90 degrees, keeping it beside your torso with your forearm forward.
- Rotate your forearm outward through a comfortable range while keeping your upper arm still.
- Return your forearm slowly to the starting position without changing your elbow bend.
- Complete the prescribed repetitions on this side, then switch arms and repeat.
Common Mistakes
- Torso turns with your armFix: keep your chest facing forward throughout the movement.
- Wrist bends to extend the motionFix: keep your hand aligned with your forearm.
Coach Cues
Elbow stays closeRotate outward gentlyKeep shoulders relaxed
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Shoulder External Rotation primarily targets the Shoulders, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Requires isolating shoulder rotation while keeping the elbow and standing torso still.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Shoulder External Rotation work?
Single Arm Shoulder External Rotation primarily targets the Shoulders. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Single Arm Shoulder External Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Single Arm Shoulder External Rotation suitable for beginners?
Yes, Single Arm Shoulder External Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Shoulder External Rotation?
Torso turns with your arm: keep your chest facing forward throughout the movement. Wrist bends to extend the motion: keep your hand aligned with your forearm.
