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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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