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Exercises

Internal/External Shoulder Rotation

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
shouldersrotator-cuffisolationcablemachinedumbbellupper-body

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In one line

Light-resistance internal and external rotation movements that train the four rotator-cuff (SITS) muscles.

Detail

Internal/external shoulder rotation is the exercise for the rotator cuff muscles (SITS): supraspinatus, infraspinatus, teres minor, and subscapularis. Their functions: supraspinatus abducts the humerus (does not rotate it); infraspinatus and teres minor produce external rotation (and assist horizontal abduction/extension); subscapularis produces internal rotation (and assists extension/adduction). NOTE: ensure that ONLY low resistances are used. Listed as an optional rotator-cuff exercise for muscle balance (Nautilus).

Key facts

  • Primary Muscles: Supraspinatus, Infraspinatus, Teres Minor, Subscapularis (SITS).
  • Use only low resistances.
  • Trains internal and external rotation of the shoulder joint.

Connections

  • rotator-cuff — the SITS group.
  • supraspinatus / infraspinatus / teres-minor / subscapularis — the four muscles.
  • internal-rotation / external-rotation — the joint actions.
SourceReference manual
p.84p.608p.632
Cited authorities in source: Ellison (1991).
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

External Rotation
Rotation with the axis of the bone turning away from the body (e.g., the humerus turned outward).
Infraspinatus
The "I" of SITS; an external rotator of the shoulder also involved in horizontal abduction and extension.
Internal Rotation
Rotation with the axis of the bone turning toward the body (e.g., the humerus turned inward).
Rotator Cuff (SITS)
The four rotator cuff muscles — Supraspinatus, Infraspinatus, Teres minor, Subscapularis (SITS) — that rotate and stabilize the shoulder joint.
Subscapularis
The "S" of SITS; the internal rotator of the shoulder, also involved in extension and adduction.
Supraspinatus
The "S" of SITS; it abducts the humerus and does not rotate it.
Teres Minor
The "T" of SITS; an external rotator of the shoulder also involved in horizontal abduction and extension.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.