Shoulders · Stick
Stick External Rotation
How to do the stick external rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand holding a light stick in front of you with both hands, the working forearm bent at 90 degrees and the elbow pinned against your side. Use the opposite hand on the stick to gently guide the working hand outward, rotating your forearm away from your body until you feel a squeeze in the back of the shoulder. Return slowly and repeat, then switch sides.
- 1Keep your working elbow tucked tight to your side the whole time
- 2Feel the small muscles at the back of the shoulder doing the work
- 3Move slowly and stay in a pain-free range
Common mistakes
- Don't let your elbow drift away from your side
- Avoid twisting your torso to push the stick further
- Don't rush the motion; control it both ways
Muscles worked
The stick external rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- ForearmsMinor
Kovo programs the stick 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.