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Exercise handout — move better, feel better.
Prone External Rotation
Lie face down on bench with arm hanging, rotate forearm up. Isolates the rotator cuff.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
No equipment? Try: Resistance band
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 3 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on bench or bed
- Let arm hang down with elbow bent 90 degrees
- Hold light weight or nothing to start
Step 1 of 5
Keep upper arm still
Step 2 of 5
Rotate forearm forward and up
Step 3 of 5
Go as far as comfortable
Step 4 of 5
Hold for 1 second
Step 5 of 5
Lower slowly with control
Breathing
- Breathe out as you rotate up
- Breathe in as you lower
Form Cues
- Keep upper arm vertical
- Only move at the shoulder
- Don't swing the weight
- Feel it in back of shoulder
Common Mistakes to Avoid
- Moving upper arm
- Using momentum
- Weight too heavy
- Moving too fast
Safety Information
Keep weight light. Form is more important than weight.
Progressions
Add light weight (2-5 pounds)
Regressions
Use no weight or smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.