Shoulder
Infraspinatus exercises
External rotation and posterior shoulder control.
19
Exercises
10
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
90/90 External Rotation
With arm out to side at 90 degrees, rotate forearm up. Important for throwers and overhead athletes.
Cross-Body Shoulder Stretch
Pull arm across your body to stretch back of shoulder. Classic shoulder stretch.
Cuban Press
Three-part movement: upright row, external rotation, then press. Advanced rotator cuff exercise.
Face Pull
Pull a rope or band toward your face with elbows high. Top exercise for rear delts and upper back posture muscles.
Kettlebell Bent-Over Reverse Fly
You hold a kettlebell in each hand, bend your knees slightly, and hinge at the hips so your torso leans forward. You raise both arms out to the sides, then lower them.
Kneeling Reverse Fly With a Cable or Band
You kneel tall on a mat with a handle in each hand and your arms extended in front at shoulder height. You breathe out and pull your arms backward and downward in a wide arc to hip level with your palms turned up.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
Prone External Rotation
Lie face down on bench with arm hanging, rotate forearm up. Isolates the rotator cuff.
Prone T Raise
Lie face down and lift arms out to sides in a T shape. Strengthens middle back muscles.
Prone W Raise
Lie face down with arms in W shape and lift. Great for rotator cuff and lower traps.
Prone Y Raise
Lie face down and lift your arms in a Y shape. Builds strength in your upper back and back of shoulders.
Prone Y Raise
Lie face down and lift your arms in a Y shape above your head. Targets lower trapezius and serratus for overhead reaching.
Seated Stick-Assisted Shoulder External Rotation, Elbow Pinned at the Side
You sit in an armchair holding a stick with both hands, elbows bent and kept off the arm rests. You keep one elbow near your side and use your other arm to push the stick sideways, so the first hand moves outward. You may feel an ache or stretch.
Side-Lying External Rotation
Lie on your side and rotate your forearm up. Classic exercise for rotator cuff strength.
Sleeper Stretch
Lie on your side and stretch internal rotation of shoulder. Important for throwers.
Standing External Rotation with Band
Stand and rotate your forearm outward against a band. Classic rotator cuff exercise.
Supine External Rotation
Lie on back with elbow supported and rotate forearm out. Safe position for rotator cuff work.
Suspension-Strap Reverse Fly
You stand holding two suspension-strap handles and lean back with your arms extended in front. You sweep both arms out to the sides in a wide arc, then bring them back.
Suspension-Strap Shoulder External Rotation
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.