Lever Shoulder External Rotation
The Lever Shoulder External Rotation primarily works the Infraspinatus, with secondary activation of the Posterior Deltoid, Teres Minor and stabilizer support from the Trapezius (Lower), Wrist Extensors. It is a machine isolation exercise at beginner difficulty.
The Lever Shoulder External Rotation is an beginner isolation exercise performed with machine, following a isolation movement pattern. It primarily targets the Infraspinatus, with secondary engagement of the Posterior Deltoid, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Infraspinatus.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Infraspinatus |
| Secondary | Posterior Deltoid, Teres Minor |
Muscles Worked
The Infraspinatus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Posterior Deltoid, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Trapezius (Lower), Wrist Extensors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Infraspinatus (back)
Secondary Muscles
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Place elbow on forearm pad and grasp handle with upper arm to side of body and forearm against body.
Execution
- Pull lever away from body.
- Return and repeat.
- Adjust lever to opposite side and repeat with other arm.
Comments
- Adjust lever and body orientation to achieve full range of motion.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Infraspinatus) and can be substituted based on your equipment or variation preferences.
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