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BIM Lab: External Shoulder Rotations

This exercise targets your rotator cuff muscles, specifically the supraspinatus muscle. Making it a great exercise for people rehabbing from a shoulder injury and/or as a form of rehab.

In this video I explain a few common mistakes people make when completing to help you get the most out of your External Shoulder Rotations.


  1. Make sure that you are rotating at the shoulder and not extending through your lower back and/or retracting (pulling back) though your shoulder blade. You may have to limit your range of motion to achieve this, but that is ok!
  2. Go easy on the resistance and don’t train your rotator cuff to failure. This will help build good muscular endurance and prevent strains and/or compensations.
  3. Choose an arm angle that will allow you to maintain your best form. Generally you want to start with your elbow close to your body and slowly move it outward to progress and/or challenge the muscles at a variety of positions.

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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.