Uploaded December 2020 | Updated September 2026, 2 weeks ago
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🩹 $19/MO SCIENCE-BACKED INJURY RECOVERY PROGRAMS: hoopersbeta.com/recoveryblueprint
Full list of exercises and descriptions: hoopersbeta.com/library/external-rotator-levels-1-25
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The external rotators are one of the most important muscle groups in the shoulder and they are certainly helpful for climbers! This video is here to give you a roadmap figure out which external rotator exercise is best for you whether you are recovering from an injury or trying to work on your training program! This is not designed to be an isolated workout. What level are you?
Exercises with Descriptions:
1. Isometric ER - push your fist sideways into a wall with your arm by your side and elbow bent to 90 degrees. Minimize movement, this is a lower level exercise meant to simply allow you to safely activate your external rotators without pain.
2. Sidelying ER no weight - lay on your side with your arm on your side and rotate your fist up. Gravity is the only thing you are fighting here.
3. Sidelying ER with weight - same as before but now add weight. Don’t go for excess range of motion here. Stopping with your arm parallel to the ground is great.
4. Reactive isometric ER with band - arm by your side, elbow bent to 90 degrees, secure a band in a doorway and walk away creating resistance. Similar to #1 where you don’t want movement of your arm, but now the movement of your body causes the band to increase in resistance. A safe activity with use of an external force.
5. Active ER with band - secure a band, arm by your side, elbow bent to 90 degrees, rotate the arm out ~45-60 degrees.
6. Bilateral ER with scap retraction with band - grab a band with both hands, palms up, squeeze your shoulder blades together and rotate your arms out. One of my personal favorites and one that I use to warm up for climbing all the time!
7. Prone W’s no weight - Lay on your stomach, arms in a W position, bring the arms and fists up towards the sky. If you don’t lift the fists, this is just a rhomboid activity, so make sure to reach the fists to the sky.
8. Prone W’s with weight - same as before but add weight
9. Standing W’s with band - secure a band in front of you. It can be at chest height or slightly lower. Pull the shoulder blades together while making a ‘W’ with your arms. Tip: your thumbs should be pointing towards your jaw / ear at the end of the movement. If your firsts are in front of your face, you aren’t getting enough external rotation. If the fists are too high (example: thumbs pointing towards the top of your head), you’re doing a more advanced exercise.
10. Bent over W’s with weight - while holding onto weights, bend over slightly and then make a W with your arms. Make sure to squeeze the shoulder blades together and keep your core engaged to help protect your lower back.
11. Band resisted ER wall slides - wrap a band in a circle and place it around your forearms or wrists, start with your hands in front of your face and slide your arms up keeping your forearms parallel. If you cannot maintain parallel with your forearms, the band is too strong.
12. Supported ER @ 90 deg abd with weight - grab a weight, rest your elbow on a table with the shoulder 90 degrees to your side, keep the elbow stationary while lowering the weight down then back up. Focus on a slow lower for this to build strength and stability.
13. Supported ER @ 90 deg flex with weight - same as before but now the elbow is directly in front of you
14. Prone ER @ 90 deg abd - lay on your stomach, bring your shoulder 90 degrees out to the side with the elbow bent to 90, raise the elbow and fist up to the sky
Ran out of room!! See all exercises and descriptions here: hoopersbeta.com/library/external-rotator-levels-1-25
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, SCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
emilemodesitt.com
IG: @emile166
☝️ FREE FINGER INJURY SELF-ASSESSMENT: hoopersbeta.com/finger-tool
🩹 $19/MO SCIENCE-BACKED INJURY RECOVERY PROGRAMS: hoopersbeta.com/recoveryblueprint
Full list of exercises and descriptions: hoopersbeta.com/library/external-rotator-levels-1-25
// Support the channel by shopping with these links (we're not sponsored by these companies) //
- Hooper's Beta T-Shirts: teespring.com/stores/hoopersbeta
- Therabands: amzn.to/3mRUwFX
- Lacrosse/Massage Ball: amzn.to/3hot8OD
- Stainless Steel Massage Tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable Dumbbells (pricey but useful!): amzn.to/38FPG9Q
- Emile's Favorite Climbing Shoes: amzn.to/3hpC1Yq
- Jason's Favorite Climbing Shoes: amzn.to/2WS8QE0
- Our Favorite Chalk: amzn.to/3pqTa6T
The external rotators are one of the most important muscle groups in the shoulder and they are certainly helpful for climbers! This video is here to give you a roadmap figure out which external rotator exercise is best for you whether you are recovering from an injury or trying to work on your training program! This is not designed to be an isolated workout. What level are you?
Exercises with Descriptions:
1. Isometric ER - push your fist sideways into a wall with your arm by your side and elbow bent to 90 degrees. Minimize movement, this is a lower level exercise meant to simply allow you to safely activate your external rotators without pain.
2. Sidelying ER no weight - lay on your side with your arm on your side and rotate your fist up. Gravity is the only thing you are fighting here.
3. Sidelying ER with weight - same as before but now add weight. Don’t go for excess range of motion here. Stopping with your arm parallel to the ground is great.
4. Reactive isometric ER with band - arm by your side, elbow bent to 90 degrees, secure a band in a doorway and walk away creating resistance. Similar to #1 where you don’t want movement of your arm, but now the movement of your body causes the band to increase in resistance. A safe activity with use of an external force.
5. Active ER with band - secure a band, arm by your side, elbow bent to 90 degrees, rotate the arm out ~45-60 degrees.
6. Bilateral ER with scap retraction with band - grab a band with both hands, palms up, squeeze your shoulder blades together and rotate your arms out. One of my personal favorites and one that I use to warm up for climbing all the time!
7. Prone W’s no weight - Lay on your stomach, arms in a W position, bring the arms and fists up towards the sky. If you don’t lift the fists, this is just a rhomboid activity, so make sure to reach the fists to the sky.
8. Prone W’s with weight - same as before but add weight
9. Standing W’s with band - secure a band in front of you. It can be at chest height or slightly lower. Pull the shoulder blades together while making a ‘W’ with your arms. Tip: your thumbs should be pointing towards your jaw / ear at the end of the movement. If your firsts are in front of your face, you aren’t getting enough external rotation. If the fists are too high (example: thumbs pointing towards the top of your head), you’re doing a more advanced exercise.
10. Bent over W’s with weight - while holding onto weights, bend over slightly and then make a W with your arms. Make sure to squeeze the shoulder blades together and keep your core engaged to help protect your lower back.
11. Band resisted ER wall slides - wrap a band in a circle and place it around your forearms or wrists, start with your hands in front of your face and slide your arms up keeping your forearms parallel. If you cannot maintain parallel with your forearms, the band is too strong.
12. Supported ER @ 90 deg abd with weight - grab a weight, rest your elbow on a table with the shoulder 90 degrees to your side, keep the elbow stationary while lowering the weight down then back up. Focus on a slow lower for this to build strength and stability.
13. Supported ER @ 90 deg flex with weight - same as before but now the elbow is directly in front of you
14. Prone ER @ 90 deg abd - lay on your stomach, bring your shoulder 90 degrees out to the side with the elbow bent to 90, raise the elbow and fist up to the sky
Ran out of room!! See all exercises and descriptions here: hoopersbeta.com/library/external-rotator-levels-1-25
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, SCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
emilemodesitt.com
IG: @emile166
