Shoulder
Teres Minor exercises
External rotation and humeral-head control.
10
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.
Prone External Rotation
Lie face down on bench with arm hanging, rotate forearm up. Isolates the rotator cuff.
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 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.