@cali.hoss: Most people train shoulder external rotation with just one exercise. But it's not that simple. Here are four categories to work through. 1. Stabilisation - Rest your elbows on a firm surface, take a mini band, pull it apart and hold - Progress: do it standing, with a yoga block between your elbows to stop cheating - Final step: from the same position, extend your arms overhead - Start with light resistance - these can be intense - Bonus: for overhead stability, hold a band like a barbell and do overhead presses 2. Strengthening the External Rotators - Standing band variation - my least favourite, too easy to cheat - Better: stand against a wall, keeping shoulders, lower back, head and elbows in contact, then pull the band outwards - No band? Use a dumbbell - sitting, standing, side-lying, or with a barbell all work the same - Keep the weight light, engage your core, rotate from the shoulders 3. Mobility - Place a stick along the outside of your forearm, pull it inwards with your other hand - full control - Alternative: use a dumbbell and let it gently pull your hand past your end range 4. Closed-Chain - Kneel with your hands turned backwards - Progress to a reverse-grip plank, actively rotating your shoulders outwards - important - Harder: do it on rings - These also build towards rings-turned-out support holds Which should you choose? You don't need all four unless you want to fully bulletproof your shoulders. Just pick a few based on your weaknesses and add them to your shoulder routine. #ShoulderMobility, #ExternalRotation, #Calisthenics, #ShoulderStability, #InjuryPrevention

Cali Hoss | Calisthenics

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Thursday 08 October 2026 18:04:33 GMT