Suspended Shoulder External Rotation
The Suspended Shoulder External Rotation primarily works the Infraspinatus, with secondary activation of the Posterior Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Latissimus Dorsi, Rectus Abdominis, Teres Major, Wrist Extensors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Shoulder External Rotation is an intermediate isolation exercise performed with suspension, following a isolation movement pattern. It primarily targets the Infraspinatus, with secondary engagement of the Posterior Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Infraspinatus.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Infraspinatus |
| Secondary | Posterior Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Infraspinatus is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Posterior Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, External Obliques, and 5 other muscles 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 Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Wrist Extensors (forearms)
How to Perform
Preparation
- Grasp suspension handles and position bent elbows to each sides of waist.
Execution
- Pull handles apart from each side, while keeping fixed elbow position and body and legs straight throughout movement.
- Raise forward so handles are to each side of body.
- Return back until handles come back together in front of body.
- Repeat.
Comments
- A very upright position (ie: very light resistance) with one foot positioned back slightly (see 'Easier') is typically required for proper execution.
- Take care to maintain tension on suspension trainer near top of movement.
- Dismounting can be achieved by walking backward until body is upright or stepping out at top of movement.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
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.
| 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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