Shoulders · Bodyweight
Kneeling External Rotation
How to do the kneeling external rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Kneel tall and bend one elbow to 90 degrees, tucking it against your side. Holding a band or light resistance in that hand, rotate your forearm outward away from your body while keeping the elbow pinned to your waist. Return to the start under control and repeat, then switch arms.
- 1The rotator cuff working as your forearm rotates outward
- 2Your elbow staying tucked against your side throughout
- 3A controlled squeeze at the end of the outward rotation
Common mistakes
- Do not let your elbow drift away from your side
- Avoid twisting your torso to move the resistance
- Do not rush; rotate slowly for control
Muscles worked
The kneeling external rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
- Lower AbsMinor
Kovo programs the kneeling external rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.