Curated Action

Active External Rotation Lift

Mobility & Recovery

Active External Rotation Lift is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min

Training Details

0:00 / 2:00
Sourceyoutube.com/watch?v=O90ZZd1WEQs
AuthorYouTube creator

Active External Rotation Lift

Seated or prone with elbow supported at roughly 90 degrees; actively rotate the forearm upward into external rotation against end-range passive limits, holding and pulsing under control on both sides.

Key points

  • Keep the elbow pinned at right angles throughout the rotation
  • Isolate the movement to the glenohumeral joint and infraspinatus
  • Avoid compensating by hiking the shoulder blade upward

Common mistakes

Shrugging the shoulder or arching the back to mimic extra external rotation.

Sets: 1Rest: 1 minEst. duration: 2 min
MobilityFlexibilityBodyweightShouldersRotator-CuffExternal-RotationVideoAuto ExtractedYoutube25 Minute Full Body Mobility Routine V4 (Follow Along)

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