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Wall Doorframe Shoulder External Rotation (Trail Arm)
Stand tall facing the corner of a wall or doorframe. Position the working elbow at shoulder height bent at exactly 90 degrees with forearm aligned along the wall. Without arching your lower back or turning your torso, rotate the forearm backward off the wall from the shoulder socket and hold for 1 to 2 seconds.
Key points
- Lock the elbow at 90 degrees and avoid closing the joint into a bicep curl
- Keep the chest square to the wall with zero spinal arching or rib flare
- Rotate the palm and forearm backward by contracting the infraspinatus behind the shoulder blade
- Hold the peak contraction for 1 to 2 seconds before returning forearm to the wall
Common mistakes
Arching the lumbar spine or flicking the wrist backward to create the illusion of shoulder external rotation.
Sets: 1Reps: 8 repsRest: 1 minEst. duration: 3 min 8 sec
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