External Rotation Stretch

Description

1. Sit with your feet pressed against each other, and one knee raised all the way out to the side of your body.
2. Place your elbow on your raised knee, bend it at 90 degrees, and point your hand directly forward, holding your barbell/dumbbell.
3. Keep your shoulder depressed and retracted, raise your hand until your forearm is vertical, as if you were about to wave at someone like a robot.
4. Lower your hand to the original position and repeat.

Muscles

Primary muscles

• Front deltoid
• Trapezius

Secondary muscles

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Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: Croak6728, wger.de, Nick E, jptjptjptjpt). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).