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Elbow Out Rotator Stretch

Elbow Out Rotator Stretch

The Elbow Out Rotator Stretch is a highly effective exercise that focuses on stretching and strengthening the rotator cuff muscles, which are crucial for maintaining shoulder stability and preventing injury. This exercise primarily targets the external rotators of the shoulder, such as the Infraspinatus and Teres Minor muscles. To perform the Elbow Out Rotator Stretch, start by standing tall with your feet shoulder-width apart. Bend your elbows at a 90-degree angle and place your forearms parallel to the ground, with your palms facing inwards. This starting position resembles a "goalpost" shape. Next, gently push your forearms outward, away from your body, while maintaining the 90-degree angle at your elbows. You should feel a stretch in the muscles at the back of your shoulders. Hold this stretch for about 20-30 seconds while keeping your core engaged and your spine neutral. It is important to remember that the Elbow Out Rotator Stretch should be performed in a controlled manner, without any sudden or jerky movements. Gradually increase the intensity of the stretch if you can do so comfortably. Remember to breathe deeply throughout the stretch, allowing oxygen to flow to your muscles for optimal benefits. Incorporating the Elbow Out Rotator Stretch into your regular exercise routine is beneficial for individuals who engage in activities that involve repetitive shoulder movements, such as throwing, swimming, or weightlifting. Regularly stretching the rotator cuff muscles helps improve flexibility, range of motion, and can potentially reduce the risk of shoulder injuries. As with any exercise, it is important to listen to your body and modify the stretch as needed. If you experience any pain or discomfort during the Elbow Out Rotator Stretch or any exercise, it is recommended to stop and seek guidance from a fitness professional or healthcare provider.


  • Stand tall with your feet shoulder-width apart.
  • Reach your right arm across your chest, placing your left hand on your right elbow.
  • Gently pull your right elbow further across your chest until you feel a stretch in your shoulder and upper back.
  • Hold the stretch for 15-30 seconds, while keeping your back straight and your core engaged.
  • Release the stretch and repeat on the other side.
  • Perform 2-3 sets on each side, alternating between left and right.
  • Make sure to breathe deeply and relax throughout the stretch.

Tips & Tricks

  • Start with a warm-up before performing the elbow out rotator stretch to prepare your muscles for the exercise.
  • Perform the stretch slowly and with control, avoiding any sudden jerking or bouncing movements.
  • Hold the stretch for 15-30 seconds per side, feeling a gentle and gradual stretch in your shoulder and rotator cuff muscles.
  • Breathe deeply and relax your body while holding the stretch to maximize its effectiveness.
  • Do not push your stretch to the point of pain. It should be a comfortable and mild tension sensation.
  • If you have any shoulder or rotator cuff injuries or conditions, consult with a healthcare professional before attempting this stretch.
  • Include the elbow out rotator stretch in your regular stretching routine to improve flexibility and mobility in your shoulders.
  • Perform the stretch on both arms equally to maintain balance and symmetry in your shoulder joints.
  • If you experience any pain or discomfort during the stretch, stop immediately and seek guidance from a qualified fitness professional or healthcare provider.
  • To get the most out of the elbow out rotator stretch, ensure proper posture and alignment throughout the exercise.

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