Elbow Out Rotator Stretch
Description
The elbow-out rotator stretch is a shoulder mobility exercise where you raise one arm to the side with the elbow bent at 90 degrees, then use the opposite hand to gently push the forearm down (internal rotation) or up (external rotation). It targets the rotator cuff muscles directly and is useful for shoulder mobility and warm-up.
Muscle Group
Equipment Required
Elbow Out Rotator Stretch Instructions
- Stand or sit tall. Raise your right arm out to the side at shoulder height with elbow bent at 90 degrees, forearm pointing up (palm facing forward).
- Use your left hand to gently grip the back of your right wrist.
- Slowly press your right forearm down toward the floor (internally rotating the shoulder).
- Stop when you feel a gentle stretch through the back of your right shoulder.
- Hold for 15 to 20 seconds. Breathe deeply.
- Then reverse — press the forearm back up (externally rotating).
- Switch arms and repeat.
- Apply only gentle pressure — never force shoulder rotation.
Elbow Out Rotator Stretch Form & Visual
Elbow Out Rotator Stretch Benefits
- Stretches the rotator cuff
- Improves shoulder mobility
- Excellent shoulder warm-up
- Useful for rehabilitation
- No equipment needed
- Quick and accessible
Elbow Out Rotator Stretch Muscles Worked
- Infraspinatus (external rotator)
- Teres minor
- Subscapularis (internal rotator)
- Posterior deltoid
Elbow Out Rotator Stretch Variations & Alternatives
- Dumbbell Seated External Rotation
- Shoulder Circle
- Standing Y-Raise
- Sleeper Stretch (lying internal rotation)
- Doorway Internal Rotation Stretch
