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Suspension-Strap Shoulder External Rotation

IntermediateStrengthTier T2

You stand holding two suspension-strap handles from one anchor at chest height, and lean back slightly with the straps taut. With your elbows bent at 90 degrees, you rotate your forearms outward and then return.

Targets: Shoulder
Muscles: Infraspinatus, Teres Minor

Stop if

Stop the movement and check with a clinician.

Also stop if you notice
Sharp or pinching pain in the shoulders, elbows, wrists or back during the rotation or the return.
  • 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

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the chest-height anchor holding one handle in each hand with your palms facing each other, step back until the straps are taut and your body angles back slightly, and pin both elbows to your sides bent to 90 degrees with your forearms pointing forward.
  • Keep your body in one straight line from your heels to your head and keep your feet planted.
  1. A woman leaning back slightly from two taut straps, her elbows tucked at her sides at a right angle and both forearms pointing forward with her hands close together.

    Step 1 of 3

    Hold the handles facing the anchor and lean back slightly so the straps are taut. Keep your elbows at your sides bent to 90 degrees, with your forearms pointing forward and your hands close together.

  2. The same woman with both elbows still at her sides, both forearms turned outward so her hands are wide apart and the straps form a V.

    Step 2 of 3

    Rotate both forearms outward so your hands move apart, keeping your elbows tucked tight at your sides.

  3. A woman leaning back slightly from two taut straps, her elbows tucked at her sides at a right angle and both forearms pointing forward with her hands close together.

    Step 3 of 3

    Hold the handles facing the anchor and lean back slightly so the straps are taut. Keep your elbows at your sides bent to 90 degrees, with your forearms pointing forward and your hands close together.

Safety Information

Beyond setting the straps at chest height, this hangs part of your bodyweight from the anchor, so use only a fixed anchor rated for it, and a person with shoulder pain, instability or a recent shoulder injury should check with a clinician before trying it. Stop if the exercise causes sharp pain or if the straps go slack or a grip starts to slip. Use a clear space with nothing within reach of the body. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.