Bodyweight Standing Scapular External Rotation
Elbows at the sides, turn the forearms out and squeeze the shoulder blades together with no load; an unloaded drill for the rotators and the mid-back.
How to do it
Setup
Standing tall, elbows at the sides bent to 90°, palms up, forearms pointing forward.
Steps
- Turn the forearms out as far as they go, elbows at the sides.
- Squeeze the shoulder blades back and down and hold for a beat.
- Bring the forearms back to the front.
Common mistakes
Elbows leaving the sides to fake range: they stay pinned. Chin poking forward as the blades squeeze: head tall, neck long. Arching the lower back: ribs down.
Breathing
Exhale rotating out, inhale returning.
