External Rotation Stretch
The External Rotation Stretch is a beginner barbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentBarbell
LevelBeginner
How to do the External Rotation Stretch
- Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.
- Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.
- Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.
- Lower your hand to the original position and repeat.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.