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Suspension Trainer External Shoulder Rotation
A suspension isolation exercise using suspension trainer straps that targets the rotator cuff and rear deltoids to build shoulder stability; commonly used for rehab, warm-ups, and posture correction.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Biceps
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
5/10Lower Traps
Biceps
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand facing the anchor point holding handles, lean back with arms raised to shoulder height and elbows bent at 90 degrees, keeping the body in a straight plank.
- Maintain a tight core and keep elbows aligned with shoulders.
- Rotate your forearms upward and backward until vertical.
- Squeeze the rear shoulders and rotator cuff at the top.
- Control the descent, rotating forearms back to the starting horizontal position.
- Keep tension on the straps throughout the movement.
Coaching Tips
Form Cues
- Elbows high
- Rotate around the elbow
- Ribs down
- Body in a line
- Knuckles back
Breathing
Exhale as you rotate hands up and back; inhale as you return to the start.
Tempo
2-1-2
Range of Motion
From forearms parallel to the floor to forearms perpendicular to the floor (vertical), without arching the back.
Safety
Safety Notes
- Stop if you feel sharp pain in the shoulder
- Maintain constant tension on the straps
- Do not force range of motion beyond comfort
Spotting
Not recommended; step closer to the anchor to increase difficulty or further away to decrease it.
Common Mistakes
- Dropping elbows
- Arching lower back
- Using momentum
- Shrugging shoulders
- Slack in straps
When to Avoid
- Acute shoulder impingement
- Rotator cuff tear
- Recent shoulder surgery
- Shoulder instability
- Pinching or pain in shoulder
Flexibility Needed
- Adequate shoulder external rotation range
- Ankle dorsiflexion for stable stance
- Thoracic mobility for plank position
Build Up First
- Basic plank hold competency
- Shoulder external rotation awareness
- Core engagement control
Also known as
TRX External Rotation, Suspension Strap External Rotation, TRX Rotator Cuff Rotation, Suspension 90/90 External Rotation, TRX W Press
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