Shoulders · Upper back

Elbows-pinned external rotation + scap squeeze

Strength · Seated or standing

How to do it

Elbows stay glued to your sides. Rotate the palms outward (external rotation), then lightly squeeze the shoulder blades down and together. Return and repeat.

Dose

8 × 2 s

What you should feel

The back of your shoulder working

Common mistake

Letting elbows flare or shrugging toward the ears.

Make it easier

Use less effort and a smaller range.

Avoid this movement if

The shoulder is acutely painful or recently injured.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.