Progression
Progression ladder for the External Rotation
Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.
Choose a different exercise
Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.
Easier and harder steps around the External Rotation
These are the substitutes for the External Rotation, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.
Easier steps
-
cable standing shoulder external rotation
- Beginner
- Cable
- Delts
Where you are now
External Rotation
- Beginner
- Dumbbell
- Rotator-cuff
Harder steps
-
barbell side bent v. 2
- Beginner
- Barbell
- Abs
-
barbell seated twist
- Intermediate
- Barbell
- Abs
-
Reverse Flyes With External Rotation
- Intermediate
- Dumbbell
- Delts
-
Kettlebell Pass Between The Legs
- Intermediate
- Kettlebell
- Abs
-
crab twist toe touch
- Intermediate
- Body-weight
- Abs
-
dumbbell palm rotational bent over row
- Intermediate
- Dumbbell
- Upper-back
Log a workout on the External Rotation
Saved workouts, your streak and your badges belong to your FitnessVolt account.
Your streak and badges on this account
A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.