Shoulders · Bodyweight
Seated External Rotation on a Chair
How to do the seated external rotation on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit tall on a chair with your upper arm against your side and your elbow bent ninety degrees, forearm across your stomach. Rotate your forearm outward away from your body as far as is comfortable, then return slowly to the start.
- 1The rotator cuff muscles working to turn the arm out
- 2Your elbow staying pinned against your side
- 3A slow, controlled rotation through a pain-free range
Common mistakes
- Letting the elbow drift away from your side
- Twisting your torso to help the motion
- Rushing the rotation instead of moving slowly
Muscles worked
The seated external rotation on a chair mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
- Mid TrapsMinor
Kovo programs the seated external rotation on a chair 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.