Shoulders · Bodyweight
External Rotation Shoulder - Lateral Rotation
How to do the external rotation shoulder - lateral 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
Bend your elbow to 90 degrees and tuck it against your side, forearm pointing forward. Keeping the elbow pinned, rotate your forearm outward away from your body. Hold the end position briefly, then return with control and repeat on each arm.
- 1Feel the rotator cuff at the back of your shoulder turn the forearm out
- 2Keep your elbow bent at 90 degrees and tucked to your side
- 3Move slowly through a comfortable, pain-free range
Common mistakes
- Do not let the elbow drift away from your side
- Avoid twisting your torso to open the arm
- Do not rush; this is a slow control movement
Muscles worked
The external rotation shoulder - lateral rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
Kovo programs the external rotation shoulder - lateral 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.