Probably One of the BEST Shoulder Exercises
Key insights: 60-second read
- This single exercise targets both shoulder internal rotation range AND external rotation strength - two key factors that underpin most shoulder dysfunction, from rotator cuff tears to impingements.
- Internal rotation range is critical for shoulder health - missing the full 90 degrees of internal rotation can cause your shoulder to "dump forward", changing how all the structures within your shoulder orientate.
- The exercise uses PNF contract-relax principles - by working at the end of your available range, you create a reflex that allows tight tissue to give, improving mobility while simultaneously building strength.
- All you need is a bench and a resistance band or light weight - start with 1-2kg or a band with comfortable tension. The height of the bench matters - adjust it to where your shoulder feels comfortable.
- Feel it in the back of your shoulder, not the front - if you feel jamming or soreness at the front of your shoulder, you are losing the optimal position. Keep your shoulder back throughout.
Shoulder pain is incredibly common. Rotator cuff tears, impingements, bursitis, tendonitis - the list goes on. And while there are countless exercises out there, most focus on either mobility OR strength. What if you could do both at the same time?
In this video, I share one of my favourite exercises for shoulder pain and dysfunction - an exercise that simultaneously improves internal rotation range of motion and external rotation strength. These two factors, in my clinical experience, are often the foundation of shoulder health. When compromised, shoulder problems can easily follow.
This article will show you exactly how to perform this exercise correctly, including setup, technique, and common mistakes to avoid.
"The idea with this exercise is that it goes after your shoulder internal rotation range of motion and your shoulder external rotation strength. For me, clinically, these two things go a long way to creating shoulder dysfunction and setting a lot of people up over time for shoulder pain and injury."
On this page
Why internal rotation range matters
Your shoulder should have approximately 90 degrees of internal rotation (the ability to rotate your arm so your hand moves toward your belly). If you are missing any of that range, your body will find a way to compensate - and that compensation often involves your shoulder "dumping forward".
When your shoulder dumps forward, it completely changes the orientation of all the structures within your shoulder joint. This altered position sets you up for impingements, rotator cuff issues, and eventually tears.
This exercise addresses that problem directly. By improving your internal rotation range while simultaneously strengthening your external rotators, you restore balanced mechanics to the joint.
The internal rotation problem
"If you are missing any of that sort of 90 degrees worth of shoulder internal rotation range and you tap out somewhere before that in order to complete that task, your whole shoulder can tend to dump forwards, completely changing the way that you orientate your shoulder and all the structures within your shoulder."
Equipment and setup
All you need for this exercise is:
- A bench, table, or elevated surface
- A resistance band (theraband) OR a light hand weight (start with 1-2kg / 2-5 lbs)
Band setup: Step on the band so there is a decent amount of tension in the system. You want enough resistance that you feel work, but not so much that you cannot maintain good form.
Weight setup: If using a hand weight, start very light. Focus on technique and control. As your tolerance and control improve, you can gradually increase the weight.
The starting position: shoulder back, elbow supported
Position is everything with this exercise. If your position is wrong, you will feel it in the wrong places (usually the front of your shoulder).
Step-by-step positioning:
- Face forwards, standing upright
- Place your elbow on a bench at a height that feels comfortable for your shoulder. If you have existing shoulder pain, experiment with the height to find what works for you.
- Your shoulder must stay BACK throughout the entire exercise. Do not let it roll forward or "dump".
- Place your other hand on top of your shoulder. This gives you feedback - as you move, you will feel if there is extra pressure pushing against your hand, which tells you your shoulder is lifting forward.
- Start with your forearm vertical (neutral position).
"We absolutely care about the position that you are doing it from. We need to make sure that your shoulder consistently stays back in a really nice position."
The movement: internal rotation and external rotation
This exercise has two phases: internal rotation (lowering down) and external rotation (lifting up). Both are equally important.
Internal rotation phase (lowering):
- From the neutral position, use the tension of the band (or gravity on the weight) to gently lower your hand down.
- Go only as far as you feel comfortable - stop before you feel pain, and crucially, stop before your shoulder starts to lift off and dump forward.
- The depth does not matter initially. Your range will improve with practice.
- Maintain the same shoulder position throughout.
External rotation phase (lifting):
- From the lowered position, rotate back up to about 90 degrees (forearm vertical).
- Complete the full range of motion that you have available at your current level.
- Do not compromise your shoulder position just to get a few more degrees of lift.
Then repeat. Lower down as far as you can while maintaining position, then lift back up. Each rep explores the full depth of your available range.
Key cue
"Prioritize being in a good position, going down as low as you feel you can until you feel some good tension. You can stay here for a second if you want to before then coming back up again to complete the exercise."
The PNF mechanism: why this works
This exercise works on the PNF (proprioceptive neuromuscular facilitation) contract-relax principle.
When you activate your muscles at the end of your available range and then contract them to lift the weight back up, you are creating a reflex. That reflex tells the tight tissue: "It is safe to let go." When you relax, the tissue gives a little bit, allowing you to go deeper into the stretch on the next repetition.
By doing strength training at your safe available end range, you are simultaneously:
- Improving your range of motion (mobility)
- Strengthening the rotator cuff (especially the external rotators)
"The reason why this is fantastic for your flexibility is that when you activate your tissue at the end of its range, this creates that reflex that we talk about on the channel all the time - that PNF stretching technique, that contract-relax stretching technique."
Sets, reps and progression
Standard protocol: 3 sets of 10-15 repetitions.
How to know you are doing it correctly:
- You feel the fatigue in the back side of your shoulder (the rotator cuff and posterior deltoid).
- You should NOT feel jamming or uncomfortable soreness at the front of your shoulder.
- By the end of your sets, you should be able to go down a little further than when you started (improved range).
- You should also feel fatigue at the end of the range (muscle work).
If your technique is good and you have both fatigue AND increased mobility, you have done the exercise correctly. If one or both are missing, go back and work on your technique.
Common mistakes and how to fix them
Mistake 1: Feeling pain or jamming at the front of the shoulder.
This is the most common error. You are losing the optimal position - your shoulder is dumping forward. Fix: Lighten the weight or band tension. Focus on keeping your shoulder back. Use your other hand on top of your shoulder for feedback. Reduce the depth of your movement.
Mistake 2: Not feeling the exercise in the back of the shoulder.
You may be using momentum rather than muscle control. Fix: Slow down. Pause at the end of each rep. Focus on squeezing the rotator cuff as you lift back up.
Mistake 3: Shoulder lifting off the bench.
Your elbow is the pivot point. If your shoulder lifts, you are losing the stable base. Fix: Ensure your bench height is appropriate. You should be able to relax your shoulder while keeping your elbow supported. Reduce the range of motion.
Mistake 4: Rushing through the reps.
This is not a speed exercise. The PNF effect requires time under tension. Fix: Take 2-3 seconds to lower down. Pause at the bottom. Take 2-3 seconds to lift up.
Video transcript with timestamps (click to jump)
One key insight from this video
"This single exercise targets both shoulder internal rotation range AND external rotation strength - two factors that underpin most shoulder dysfunction. By working at the end of your available range, you create a PNF contract-relax reflex that improves mobility while simultaneously building rotator cuff strength. Feel it in the back of your shoulder; if you feel it in the front, your position is wrong."
Frequently asked questions
How often should I do this exercise?
Daily is fine, especially if you are working on improving range of motion. 3 sets of 10-15 reps can be done as part of your warm-up or as a standalone mobility drill. If you are sore the next day, reduce the volume or frequency.
What if I cannot get to 90 degrees of external rotation?
That is fine. The depth of your range does not matter initially. Only go as far as you can while maintaining good shoulder position. As you practice, your range will improve. The goal is to work within your available range, not to force an arbitrary end point.
Can I do this exercise if I have a diagnosed rotator cuff tear?
It depends on the severity and type of tear. This exercise is generally gentle when done correctly with light resistance, but you should consult your physiotherapist before starting any new exercise, especially if you have a diagnosed injury. Some tears may need specific modifications.
What if I do not have a bench? Can I do this standing?
The bench provides support for your elbow, which helps isolate the shoulder. Without the bench, you will need to use your own muscles to hold your arm in position, which changes the exercise. If you do not have a bench, you can use a table, a countertop, or even a stack of books. The key is having something at the right height to support your elbow.
Can I use a cable machine instead of a band or dumbbell?
Yes, a cable machine can work well. Set the cable at approximately elbow height. Use a D-handle. The movement is the same, but be extra careful with position - cable machines can allow you to use more weight than you should, which increases the risk of losing proper form. Start light.
This exercise has become one of my go-to prescriptions for shoulder pain and dysfunction. It is simple, requires minimal equipment, and addresses the two key factors that underpin most shoulder problems: internal rotation range and external rotation strength.
The beauty of this exercise is that it uses the PNF contract-relax principle - you are not just stretching or just strengthening. You are doing both at the same time, which creates faster, more sustainable improvements.
If you have shoulder pain, start light. Focus on position. Feel it in the back of your shoulder. And be patient - improvements in range and strength come with consistent practice, not intensity.
I see patients in Port Macquarie and via telehealth for comprehensive shoulder assessment and rehabilitation. If you would like to discuss your specific shoulder issue, I am here to help.
- Grant
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a more nervous-system-focused approach. Learn more about our shoulder pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via telehealth.
Disclaimer: This information is for educational purposes and does not replace individualised medical advice. If you have shoulder pain or a diagnosed shoulder condition, consult a qualified healthcare professional before starting a new exercise program. This blog post summarises a YouTube video from Your Wellness Nerd; the original source should be consulted for full context. Individual responses to exercise vary.
