shoulder mobility · beginner · bench

Table-Supported External Rotation

rotator cuffearly cuff AROMexternal rotation

0.0s / 5.3s

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Infraspinatus (Rotator Cuff)

12%

Posterior Deltoid

8%

Mid Trapezius

8%

Infraspinatus (Rotator Cuff) 12% — deep, not shown on the figure

Sets

2

Reps

10 each side

Hold

1 sec out

Rest

30 sec

The table carries the arm's weight so the cuff can rotate without lifting — the classic early-stage entry to external rotation.