Standing Lateral Shoulder Medial Rotation
Improve shoulder mobility with standing rotations. Simple exercise for better posture and pain relief.
The Standing Lateral Shoulder Medial Rotation mainly works the shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Standing Lateral Shoulder Medial Rotation Muscles Worked
Primary
Rotator Cuff (infraspinatus); Small Rotator (teres minor)
Secondary
Lats (latissimus dorsi); Shoulder Rotator (subscapularis)
Standing Lateral Shoulder Medial Rotation Variations and Alternatives
How to do the Standing Lateral Shoulder Medial Rotation
Standing Shoulder Medial and Lateral Rotation
Positioning
Starting Position: Stand upright with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
Arm Position: Raise your arms to shoulder height, keeping your elbows bent at a 90-degree angle. Your forearms should be parallel to the ground and your palms facing down.
Movement Instructions
Medial Rotation:
Slowly rotate your arms downwards. Your forearms should move towards your body while your elbows stay at shoulder height.
Aim to bring your forearms in towards your chest without moving your elbows.
Hold this position for a brief moment.
Return to Starting Position:
Gradually rotate your arms back to the starting position, bringing your forearms parallel to the ground.
Lateral Rotation:
From the starting position, gradually rotate your arms upwards and outwards. Your forearms should move away from your body while your elbows remain at shoulder height.
Hold this position for a brief moment.
Return to Starting Position:
Slowly rotate your arms back to the original position, bringing your forearms parallel to the ground.
Repetitions
Aim for 10-15 repetitions in total, alternating between medial and lateral rotations.
Tips
Focus on controlled movements to prevent strain on your shoulders.
Breathe steadily throughout the exercise, exhaling as you rotate and inhaling as you return to the starting position.
If you feel any discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
Standing Lateral Shoulder Medial Rotation FAQs
What muscles does the Standing Lateral Shoulder Medial Rotation work?
The Standing Lateral Shoulder Medial Rotation mainly works the shoulders, with help from the back. The main muscles are the infraspinatus and teres minor.
What equipment do you need for the Standing Lateral Shoulder Medial Rotation?
None. The Standing Lateral Shoulder Medial Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Lateral Shoulder Medial Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Lateral Shoulder Medial Rotation variations and alternatives?
Similar exercises include the Bodyweight Standing Outer Push, Bodyweight Standing Scapular External Rotation, Dumbbell Standing Shoulder External 90-Rotation and Against-Wall Shoulder Internal & External Rotation.
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