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TRX External Shoulder Rotation
A suspension training exercise using TRX straps that targets the rotator cuff and rear deltoids to build shoulder stability and prevent injury; commonly used in warm-ups, rehab, and for overhead athletes.
About Exercise
Equipment
Others
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
Anchor the TRX overhead at mid-length straps. Face the anchor, grip handles with palms facing each other, step forward to lean back at 45 degrees, bend elbows to 90 degrees in line with body, engage core for straight line from head to heels.
- Engage core and squeeze shoulder blades together.
- Keep elbows fixed at 90 degrees.
- Externally rotate shoulders by pulling hands outward and back, knuckles toward rear.
- Pull body forward as hands rotate apart.
- Squeeze rear shoulders at peak rotation.
- Slowly return hands to center, resisting straps.
- Maintain plank position throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep elbows fixed
- Engage core tight
- Rotate from shoulders
- Control the return
- Stay in straight line
Breathing
Inhale as you return to start; exhale as you rotate outward and pull forward. Brace core throughout.
Tempo
2-1-2
Range of Motion
Rotate from elbows tucked at sides to full external rotation where hands are pulled back without shoulder strain or elbow flare; forearms parallel to floor at end.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Stop if pinching sensation occurs
- Consult professional post-surgery
- Keep movement pain-free
- Do not jerk or lose strap tension
- Adjust angle if numbness in hands
Spotting
Spotting not typically required; partner can assist by stabilizing straps or providing light support on hips if needed for balance.
Common Mistakes
- Arching lower back
- Flaring elbows outward
- Jerking the movement
- Over-rotating past comfort
- Letting shoulders shrug up
- Compensating with upper traps
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
- Familiarity with TRX tension
- Shoulder external rotation awareness
- Core engagement control
Also known as
TRX Shoulder External Rotation, Suspension External Rotation, TRX Rotator Cuff Rotation
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