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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Secondary muscles
- Shoulders
- Equipment
- Bodyweight
Lying Bench External Shoulder Rotation
3 steps Updated 29/08/2026
Lying Bench External Shoulder Rotation is a bodyweight exercise targeting Rotator Cuff (Subscapularis).
Step by step
How to perform it
- Lie on your back on a bench with your arms extended out to the sides, your elbows bent at 90 degrees, and your forearms hanging off the sides of the bench, perpendicular to the floor in line with your head.
- Rotate your shoulders to lift your forearms upward until they are vertical to the floor, maintaining the 90-degree angle at your elbows throughout the movement.
- Slowly lower your forearms back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026
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Lying Bench External Shoulder Rotation
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