Chair Seated External Rotation
Improve shoulder mobility with Chair Seated External Rotations. Simple, effective, and can be done anywhere!
The Chair Seated External Rotation mainly works the shoulders. You'll need: chair.
Required Equipment
Chair Seated External Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Shoulder Abductor (supraspinatus)
Chair Seated External Rotation Variations and Alternatives
How to do the Chair Seated External Rotation
Seated External Rotation on a Chair
Optional: Light dumbbells or resistance bands for added resistance
Positioning
Sit Upright: Sit on the edge of the chair with your back straight and feet flat on the floor, shoulder-width apart.
Elbow Position: Hold your elbows close to your body at a 90-degree angle. Your forearms should be parallel to the floor, and your wrists should be straight.
Hand Position: If using weights, hold a light dumbbell in each hand. If not using weights, keep your hands in fists.
Movement
Start Position: Begin with your hands positioned near your abdomen, elbows tucked into your sides.
External Rotation: Slowly rotate your forearms outwards, moving your hands away from your body while keeping your elbows stationary. Focus on using your shoulder muscles.
End Position: Extend your arms outward until you feel a stretch in your shoulders; your arms should form a ‘T’ with your body.
Return: Slowly reverse the movement and return to the start position.
Repetitions: Aim for 10-15 repetitions, ensuring controlled movements throughout.
Tips
Keep your movements slow and controlled to enhance muscle engagement.
Maintain a neutral spine and avoid leaning forward or backward during the exercise.
Breathe steadily, exhaling as you rotate outward and inhaling as you return to the start position.
Safety
Start without weights if you are a beginner or feel any strain.
If you experience pain or discomfort, stop the exercise immediately.
Chair Seated External Rotation FAQs
What muscles does the Chair Seated External Rotation work?
The Chair Seated External Rotation mainly works the shoulders. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Chair Seated External Rotation?
Chair.
What are some Chair Seated External Rotation variations and alternatives?
Similar exercises include the Dumbbell Lying Shoulder External Rotation, Dumbbell Supported Shoulder External in Rotation, Dumbbell External Rotation and Dumbbell Seated External Rotation.
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