Quick Answer
Prone Shoulder External Rotation Stretch is a beginner stretching exercise that targets your shoulders. It uses only your bodyweight. Lie face down on the floor with your arm extended out to the side at a 90-degree angle.
Video Tutorial
How to Perform the Prone Shoulder External Rotation Stretch
- 1
Lie face down on the floor with your arm extended out to the side at a 90-degree angle.
- 2
Bend your elbow to 90 degrees so your forearm is pointing toward your head.
- 3
Keep your shoulder blade pinned to the floor and gently rotate your forearm toward the ground behind you.
- 4
Hold the stretch for the desired duration and repeat on the other side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Prone Shoulder External Rotation Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Prone Shoulder External Rotation Stretch work?
The Prone Shoulder External Rotation Stretch primarily works your shoulders. Secondary muscles include the upper back.
What equipment do I need for the Prone Shoulder External Rotation Stretch?
The Prone Shoulder External Rotation Stretch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Prone Shoulder External Rotation Stretch suitable for beginners?
Yes. The Prone Shoulder External Rotation Stretch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Prone Shoulder External Rotation Stretch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Prone Shoulder External Rotation Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.