Suspension Shoulder External Rotation

Suspension Shoulder External Rotation

The Suspension Shoulder External Rotation is a fantastic exercise that targets the muscles of the shoulder joint, particularly the external rotators. This exercise is commonly performed using a suspension trainer, such as TRX or gymnastic rings. It offers a unique challenge by introducing instability, which forces the muscles to work harder to maintain control and stability throughout the movement. The primary muscle worked during the Suspension Shoulder External Rotation is the infraspinatus, along with other muscles involved in shoulder external rotation, such as the teres minor and posterior deltoid. By strengthening these muscles, you can improve shoulder stability, enhance posture, and reduce the risk of injuries. To perform this exercise, you'll need to adjust the suspension trainer to an appropriate height. Begin by facing the anchor point and gripping the handles with an overhand grip. Step back until your body is at a slight angle, and your arms are extended in front of you. From this starting position, externally rotate your shoulders by pulling the handles towards your body while keeping your elbows tucked in close to your sides. Slowly return to the starting position and repeat for the desired number of repetitions. Remember, proper form and control are crucial for effectively targeting the muscles and preventing injury. If you're new to this exercise or have any shoulder issues, it's recommended to start with lighter resistance or consult with a fitness professional to ensure proper technique and minimize the risk of injury.


  • Start by attaching suspension straps to an anchor point above your head.
  • Stand facing the anchor point with your feet hip-width apart and your arms extended in front of you.
  • Grasp the handles with an overhand grip, palms facing down.
  • Keep your upper arms parallel to the floor and your elbows bent at a 90-degree angle.
  • Slowly rotate your arms outwards, away from your body, while maintaining the 90-degree angle at the elbows.
  • Pause for a moment at the end of the range of motion, feeling the contraction in your shoulders.
  • Slowly return to the starting position, keeping tension on the straps throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core and maintain a stable body position throughout the movement.
  • Focus on keeping your shoulders relaxed and away from your ears.
  • Initiate the movement from your shoulder joint, not your elbow or wrist.
  • Control the movement by using the muscles of your shoulder and upper back.
  • Keep your elbows at a 90-degree angle throughout the exercise.
  • Control the resistance and avoid any jerky or sudden movements.
  • Exhale as you extend your arms and inhale as you return to the starting position.
  • Start with lighter resistance and gradually increase the challenge as you get stronger.
  • Perform the exercise in a slow and controlled manner to maximize the benefits.
  • Seek guidance from a fitness professional to ensure proper form and technique.


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