10 Best External Rotation Alternatives for Shoulder Rehab

The 10 Best External Rotation Alternatives

10 substitutes, ranked by how closely each one matches the External Rotation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Cable Internal Rotation

   82% match

   Rotator Cuff · Beginner · Isolation

   A good swap when you have a cable machine to work with, and it still works the rotator cuff.

   • Cable

   How to perform it

   1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
   2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
   3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
   4. Slowly go back to the initial position.
   5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: rotator cuff, the same as the External Rotation
   • Equipment: a cable, not free weights
   • Body position: standing, not seated
2. 

   2. External Rotation With Band

   82% match

   Rotator Cuff · Beginner · Isolation

   A good swap when you have a band to work with, and it still works the rotator cuff.

   • Band

   How to perform it

   1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
   2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
   3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
   4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
   5. Continue as far as you are able, pause, and then return to the starting position.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: rotator cuff, the same as the External Rotation
   • Equipment: a band, not free weights
   • Body position: standing, not seated

3. 3. External Rotation With Cable

   82% match

   Rotator Cuff · Beginner · Isolation

4. Play demonstration

   4. Dumbbell Lying External Shoulder Rotation

   76% match

   Delts · Beginner · Isolation

   A looser match: it uses the same equipment, but it works the delts rather than the rotator cuff.

   • Dumbbell

   How to perform it

   1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
   2. Hold a dumbbell in your hand with your palm facing down.
   3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
   4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: delts, not rotator cuff
   • Equipment: free weights, the same as the External Rotation

5. 5. Dumbbell Upright Shoulder External Rotation

   76% match

   Delts · Beginner · Isolation

6. Play demonstration

   6. Cable Seated Shoulder Internal Rotation

   75% match

   Delts · Beginner · Isolation

   A looser match: it works the delts rather than the rotator cuff.

   • Cable

   How to perform it

   1. Sit on a bench or chair facing the cable machine with your feet flat on the ground.
   2. Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.
   3. Keep your elbow slightly bent and your shoulder blades pulled back and down.
   4. Slowly rotate your arm inward, bringing the cable handle towards the center of your body.
   5. Pause for a moment at the end of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: delts, not rotator cuff
   • Equipment: a cable, not free weights
   • Body position: seated, the same as the External Rotation
7. Play demonstration

   7. Barbell Seated Twist

   69% match

   Abs · Intermediate · Compound

   A looser match: it works the abs rather than the rotator cuff.

   • Barbell

   How to perform it

   1. Sit on a flat bench with your feet flat on the ground and your knees bent.
   2. Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
   3. Engage your core and slowly twist your torso to one side, keeping your back straight.
   4. Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
   5. Repeat the twist to the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, not rotator cuff
   • Equipment: free weights, the same as the External Rotation
   • Body position: seated, the same as the External Rotation

8. 8. Internal Rotation With Band

   66% match

   Delts · Beginner · Isolation

9. 9. Barbell Side Bent

   66% match

   Abs · Beginner · Compound

10. 10. Cable Standing Shoulder External Rotation

    66% match

    Delts · Beginner · Isolation