Lying bench external shoulder rotation

Category

Shoulders

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Subscapularis

Secondary muscles

Deltoids

How to do it

1. Lie on your back on a bench with your arms extended out to the sides, your elbows bent at 90 degrees, and your forearms hanging off the sides of the bench, perpendicular to the floor in line with your head.
2. Rotate your shoulders to lift your forearms upward until they are vertical to the floor, maintaining the 90-degree angle at your elbows throughout the movement.
3. Slowly lower your forearms back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your core engaged and your back flat against the bench to maintain stability.
• Move slowly and with control to maximize muscle engagement and prevent injury.
• Keep your elbows fixed at a 90-degree angle throughout the movement to isolate the shoulder rotation.