Rotator Cuff External Rotation
Contraindications
- Avoid if you have acute rotator cuff tear (first 4–6 weeks)
- Stop if you feel sharp shoulder pain during the movement
- Do not use heavy weight — rotator cuff exercises require light resistance
- Avoid if you have shoulder instability without professional guidance
- Consult your physiotherapist after shoulder surgery
Benefits
- Strengthens the infraspinatus and teres minor muscles
- Improves shoulder rotational control and stability
- Essential for rotator cuff rehabilitation
- Helps prevent shoulder impingement and injuries
- Improves throwing and overhead sports performance
How to Perform Rotator Cuff External Rotation
Stand with your side near a door frame or anchor point. Hold a resistance band in your right hand with your elbow bent at 90 degrees and tucked against your side. The band should be anchored at waist height on your left side.
Keep your right elbow pinned to your side throughout the movement. Slowly rotate your right forearm away from your body against the band resistance, keeping your elbow at 90 degrees.
Rotate as far as comfortable without moving your elbow or torso. Pause briefly at the end position.
Slowly return to the starting position with control.
Complete 12–15 repetitions, then switch sides. Perform 2–3 sets.
Progression
Start with a light resistance band. Progress to a heavier band, then single-arm cable machine, and finally side-lying dumbbell external rotation.
Frequently Asked Questions
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