{"id":2967,"date":"2022-02-08T08:38:21","date_gmt":"2022-02-08T08:38:21","guid":{"rendered":"https:\/\/www.realmuscleforum.com\/content\/?p=2967"},"modified":"2026-09-23T21:12:22","modified_gmt":"2026-09-23T21:12:22","slug":"infraspinatus-strength-exercise","status":"publish","type":"post","link":"https:\/\/www.realmuscleforum.com\/content\/infraspinatus-strength-exercise\/","title":{"rendered":"Best Infraspinatus Exercises for Shoulder Strength"},"content":{"rendered":"

The infraspinatus is one of the four muscles that form the rotator cuff. Although it is much smaller than the deltoids, trapezius and latissimus dorsi, it plays an important role in shoulder movement and stability.<\/p>\n

Its main function is external rotation, which occurs when you rotate your upper arm away from the front of your body. The infraspinatus also helps keep the head of the upper-arm bone stable within the shoulder joint during pressing, pulling and overhead movements.<\/p>\n

Direct infraspinatus exercises normally use relatively light resistance and controlled movement. The objective is not to lift the heaviest possible weight. It is to strengthen the muscle without allowing the larger muscles around the shoulder and upper back to take over.<\/p>\n

The following exercises can be performed with dumbbells, resistance bands or a cable machine. If you would like feedback on fitting them into your wider programme, ask the community in the RMF Training Forum <\/a>.<\/p>\n

1. Side-Lying Dumbbell External Rotation<\/h2>\n

The side-lying external rotation is one of the most useful exercises for concentrating on the infraspinatus and other external rotators of the shoulder.<\/p>\n

Lie on your side with the working arm uppermost. Bend the elbow to approximately 90 degrees and keep it close to your side. Hold a light dumbbell with your forearm resting across your stomach.<\/p>\n

Keeping your elbow in position, rotate your forearm upwards until you reach a comfortable range of motion. Pause briefly before lowering the dumbbell slowly.<\/p>\n

Avoid rolling your body backwards or lifting the elbow away from your side. If either occurs, the weight is probably too heavy.<\/p>\n

Suggested starting point:<\/strong> Two or three sets of 10 to 15 controlled repetitions on each side.<\/p>\n

2. Standing Resistance-Band External Rotation<\/h2>\n

A resistance band makes it easy to train external rotation at home or as part of a shoulder warm-up.<\/p>\n

Attach the band to a secure point at approximately elbow height. Stand sideways to the attachment and hold the band with the hand furthest away from it.<\/p>\n

Bend your elbow to 90 degrees and keep it close to your body. Begin with your forearm across the front of your stomach, then rotate the forearm outwards while keeping the upper arm still.<\/p>\n

Return to the starting position slowly rather than allowing the band to pull your arm back.\u00a0Placing a folded towel between your elbow and your side can help you keep the upper arm in position.<\/p>\n

The American Academy of Orthopaedic Surgeons includes external-rotation work within its rotator-cuff and shoulder-conditioning programme <\/a>.<\/p>\n

3. Cable External Rotation<\/h2>\n

The cable version follows the same basic movement as the resistance-band exercise but provides more consistent resistance and allows the load to be adjusted precisely.<\/p>\n

Set the cable pulley at approximately elbow height and select a light weight. Stand sideways to the machine with the working arm furthest from the pulley.<\/p>\n

Keep your elbow bent and close to your side as you rotate your forearm away from your body. Pause when you reach the end of your comfortable range, then return under control.<\/p>\n

Do not turn your torso to move the handle further. The rotation should come from the shoulder while the rest of your body remains stable.<\/p>\n

4. Prone External Rotation<\/h2>\n

Prone external rotation can be performed on a flat bench using a very light dumbbell.<\/p>\n

Lie face down and position your upper arm out to the side, with your elbow bent at approximately 90 degrees. Your forearm should initially point towards the floor.<\/p>\n

Keeping the upper arm supported and still, rotate at the shoulder to raise the dumbbell until your forearm is roughly parallel with the floor. Lower it slowly to the starting position.<\/p>\n

This is a demanding movement even with a small weight. Concentrate on control rather than trying to increase the load quickly.\u00a0<\/p>\n

5. Isometric External Rotation<\/h2>\n

An isometric exercise creates tension without producing visible movement at the joint. This makes it a simple way to begin training external rotation without equipment.<\/p>\n

Stand sideways next to a wall with your elbow bent to 90 degrees. Place the back of your hand or forearm against the wall and gently press outwards as though attempting to rotate your arm.<\/p>\n

The wall prevents movement, but you should feel the muscles at the back of the shoulder working.<\/p>\n

Hold the contraction for around 10 to 20 seconds before relaxing. The effort should be firm but comfortable rather than maximal.<\/p>\n

If you are using isometric exercises as part of rehabilitation following an injury, follow the programme provided by your physiotherapist or another suitably qualified professional.<\/p>\n

The University of Washington also demonstrates an isometric outward-rotation exercise for the infraspinatus <\/a> using the opposite hand to provide resistance.<\/p>\n

6. Face Pull with External Rotation<\/h2>\n

Face pulls involve several muscles across the shoulders and upper back, including the rear deltoids, trapezius and external rotators.<\/p>\n

Attach a rope handle to a cable machine at approximately head height. Pull the rope towards your face while separating your hands and keeping your elbows raised.<\/p>\n

As the rope approaches your face, rotate your shoulders so that your hands finish beside or slightly behind your ears. Return to the starting position slowly.<\/p>\n

This is not an isolation exercise for the infraspinatus, but it can be a useful addition to a broader shoulder and upper-back programme.<\/p>\n

Infraspinatus Strength Exercise Demonstration<\/h2>\n

The following video demonstrates an external-rotation exercise for strengthening the rotator cuff muscles.<\/p>\n