Seated External Rotation on a Chair
Seated tall, elbows bent at the sides, turn the forearms out and back in without load; a rotator cuff drill that needs nothing but a chair.
How to do it
Setup
Seated tall on a chair, feet flat, elbows bent to 90° and tucked to the sides, palms facing each other.
Steps
- Turn both forearms outward as far as the elbows can stay at the sides.
- Squeeze the shoulder blades lightly at the end.
- Turn the forearms back in slowly.
Common mistakes
Elbows drifting away from the ribs: they stay tucked; only the forearms swing. Arching the back to turn farther: sit tall; the range is the shoulder's. Rushing: slow, controlled turns.
Breathing
Exhale turning out, inhale turning in.
