Shoulders · Stick
Stick Standing Shoulder Mobilization in External Rotation
How to do the stick standing shoulder mobilization in 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
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand tall and hold a stick with both hands, elbows tucked at your sides and bent to ninety degrees. Use one hand to push the stick across so the other forearm rotates outward, opening the shoulder into external rotation. Move slowly to the end of your comfortable range and return.
- 1A gentle stretch through the back of the shoulder as it rotates open
- 2Elbows staying pinned to your sides the whole time
- 3The external rotators of the shoulder working through the range
Common mistakes
- Letting your elbow drift away from your side
- Rotating your whole torso instead of just the shoulder
- Pushing the stick hard into a painful end range
Muscles worked
The stick standing shoulder mobilization in external rotation mainly works the external rotators, with the rear delts assisting.
- External RotatorsPrimary
- Rear DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the stick standing shoulder mobilization in 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.