External Rotation
Rotating a limb outward, away from the body's midline.
Updated
External rotation at the shoulder involves rotating the upper arm outward (like a "thumbs up" position). Strong external rotators protect the shoulder joint and are often underdeveloped compared to internal rotators. External rotation at the hip is important for squat mechanics and helps prevent knee valgus.
Examples
- Face pulls for shoulder external rotation
- Knees tracking over toes in squat (hip ER)
- Band pull-aparts
Related Terms
Exercises that train the shoulders
127 exercises in the library target the shoulders as their primary muscle.
Return Push from Stance
Plyometrics · Medicine Ball
Reverse Flyes
Strength · Dumbbell
Reverse Flyes With External Rotation
Strength · Dumbbell
Reverse Machine Flyes
Strength · Machine
Round The World Shoulder Stretch
Stretching · Other
Seated Barbell Military Press
Strength · Barbell
Seated Bent-Over Rear Delt Raise
Strength · Dumbbell
Seated Cable Shoulder Press
Strength · Cable
Common questions
What is External Rotation?
Rotating a limb outward, away from the body's midline. External rotation at the shoulder involves rotating the upper arm outward (like a "thumbs up" position).
What exercises train the External Rotation?
Good options include Return Push from Stance, Reverse Flyes, Reverse Flyes With External Rotation, Reverse Machine Flyes, Round The World Shoulder Stretch. Each links to a step-by-step guide with demonstration images.
What are examples of External Rotation?
Face pulls for shoulder external rotation; Knees tracking over toes in squat (hip ER); Band pull-aparts.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus