Seated Shoulder External Rotation

enums.exercise_tag.REHABenums.exercise_tag.MOBILITY

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Seated Shoulder External Rotation is an isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.

exercise_detail.how_to_perform

Sit on a bench or chair with your back straight and feet flat on the floor.
Attach a resistance band or set up a cable machine at elbow height.
Hold the handle or band with your working arm, keeping your elbow bent at 90 degrees and close to your side.
Start with your forearm across your abdomen, then slowly rotate your arm outward, keeping your elbow fixed in place.
Continue the rotation until your forearm is perpendicular to your torso or as far as comfortable without pain.
Pause briefly at the end of the movement, then slowly return to the starting position.
Perform the desired number of repetitions, then switch arms if necessary.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.tips

Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain.
Keep your core engaged to stabilize your torso and prevent compensatory movements.
Focus on slow, controlled movements to maximize muscle engagement and reduce injury risk.
Ensure that your elbow remains close to your body to effectively target the rotator cuff muscles.
Start with light resistance to master proper form before progressing to heavier loads.
Breathe steadily, exhaling during the outward rotation and inhaling as you return to the start position.

exercise_detail.common_mistakes

Using too much weight, leading to uncontrolled movements.
Allowing the elbow to drift away from the body, reducing isolation of the rotator cuff.
Rotating the shoulder too far back, causing strain on the joint.
Failing to keep the wrist neutral, resulting in unnecessary strain.
Engaging the upper trapezius instead of focusing on the rotator cuff.
Leaning back or forward, compromising shoulder alignment.
Using momentum instead of controlled, deliberate motion.
Neglecting to maintain a 90-degree angle at the elbow, affecting range of motion.