ClapMove · clapmove.com
Exercise handout — move better, feel better.
Supine External Rotation
Lie on back with elbow supported and rotate forearm out. Safe position for rotator cuff work.
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
15
Reps / Time
30 sec
Rest
2 out / 1 hold / 2 back
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Arm out to side, elbow bent 90 degrees
- Upper arm rests on floor
- Hold light weight or nothing
No image for this step. Follow the written instruction.
Step 1 of 5
Keep upper arm on floor
No image for this step. Follow the written instruction.
Step 2 of 5
Rotate forearm down toward floor beside your head
No image for this step. Follow the written instruction.
Step 3 of 5
Go as far as comfortable
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 1 second
No image for this step. Follow the written instruction.
Step 5 of 5
Return slowly to start
Breathing
- Breathe out as you rotate out
- Breathe in as you return
Form Cues
- Keep upper arm on floor
- Move slowly
- Don't force the stretch
- Breathe normally
Common Mistakes to Avoid
- Lifting elbow off floor
- Going too far
- Moving too fast
- Using too much weight
Safety Information
Safe position. Great for beginners and rehab.
Progressions
Add light weight (1-3 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.