Lever Isolateral Shoulder External Rotation (plate loaded)
The Lever Isolateral Shoulder External Rotation (plate loaded) primarily works the Teres Minor, with secondary activation of the Infraspinatus, Posterior Deltoid, Supraspinatus and stabilizer support from the Serratus Anterior. It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Teres Minor.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Teres Minor |
| Secondary | Infraspinatus, Posterior Deltoid, Supraspinatus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Teres Minor (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Supraspinatus (back)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Lie supine on section of bench nearest pads to each side. Position body so shoulders and elbows are aligned to fulcrum on each side. Place wrists or back of hands on under upper set of pads to each side. Execution: Pull both lever arms back and down as far as possible to each side of head by simultaneously rotating upper arms. Lower lever arms to original position and repeat. Comments: Those with shorter forearms whose wrists do not make contact with pad would utilizeWrist Extensorsas stabilizer to keep wrists ridged while back of the hands move pads.
Alternative Exercises
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